Vitamin D is one of the few vitamins our body needs that it can produce independently of our diet. This fat-soluble vitamin is unique in humans because it functions as a prohormone, a precursor to the ordinary hormone, and is synthesized when our skin is exposed to the sun. It is synthesized in the kidneys in the form of calcitriol, before it is released into the body as a hormone. It regulates the concentration of calcium and phosphate in the blood stream, helping to promote healthy growth and remodeling in our bones.

The regular intake or production of Vitamin D in our bodies can help to prevent rickets in children and the onset of osteomalacia in adults. Vitamin D, especially when combined with calcium, helps to maintain healthy bones and can also reduce the risk of osteoporosis later in life. While it is commonly known that Vitamin D is good for the health of our bones, many people do not know that it also affects the function of the neuromuscular and immune systems, inflammation and cell growth [1][2][3]. Vitamin D also partly modulates the genes in the body that regulate cell proliferation, differentiation and apoptosis [1]. 

The recommended dietary intake, recommended by the Food and Nutrition board at the Institute of Medicine of the National Academies, is about 15-20mcg in a healthy adult for optimal bone and overall health [1]. Even though getting regular sunlight is the simplest way to top up Vitamin D levels, many people don’t get sufficient sun, particularly if they live in a colder climate or during the winter. Fortunately there are plenty of food sources out there that can help support our Vitamin D intake.

In some countries, it is not uncommon to come across food that has been artificially fortified with Vitamin D [4]. But the regular consumption of fatty fish, such as catfish, salmon, mackerel, sardines, eel and tuna, can help to naturally get enough Vitamin D in our diet. Other food sources are also rich in Vitamin D, such as: whole eggs, beef liver, fish liver oils – including cod liver oil, mushrooms and yeast that have been grown under UV light.

It is important to maintain a healthy balanced diet rich in Vitamin D and to get enough sunlight when the weather is nice enough to do so. Vitamin D is important for a healthy skeletal system, immune system [5], may reduce the risk against cancer [6] and may even reduce the overall mortality risks from any cause [7][8].

References:

[1] Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

[2] Holick MF. Vitamin D. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease, 10th ed. Philadelphia: Lippincott Williams & Wilkins, 2006.

[3] Norman AW, Henry HH. Vitamin D. In: Bowman BA, Russell RM, eds. Present Knowledge in Nutrition, 9th ed. Washington DC: ILSI Press, 2006.

[4] DRI, Dietary reference intakes: for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, D.C: National Academy Press. 1997. p. 250. ISBN 0-309-06350-7. Nutrition

[5] http://web.archive.org/web/20080419071840/http://www.sciencenews.org/articles/20061111/bob9.asp Accessed October 2011

[6] Ingraham, BA; Bragdon, B; Nohe, A (January 2008). “Molecular basis of the potential of vitamin D to prevent cancer”. Current Medical Research and Opinion 24 (1): 139–49.

 [7] Autier P, Gandini S. Vitamin D supplementation and total mortality: a meta-analysis of randomized controlled trials. Arch Intern Med 2007;167:1730-7.

[8] Giovannucci E. Can vitamin D reduce total mortality? Arch Intern Med 2007;167:1709-10.

Some of us feel that sleep is a luxury. Demanding jobs mean getting up early, and for some of us going to bed early feels like you’ve lost the day, so we compensate by sleeping less. But is that good enough? The oft-cited optimal level of sleep for an adult is the magic eight hours. However, individuals vary in their sleep needs from as little as five hours to as much as ten hours per night. Feeling drowsy during the day might mean you’re not getting enough winks, so how can you tell if you’re sleeping too much or too little?

A recent study conducted at the University of Westminster has concluded that there are people who are at their best and who are ready for action first thing in the morning, and another group who just cannot do mornings well. This may seem obvious, but why are some people early birds, and others night owls? The group who were awake early in the morning was found to have higher levels of cortisol, a stress hormone, than those who prefer to sleep in. The results of this study indicate that there may be a physiological difference between early risers and late sleepers. The difference in cortisol levels may also contribute to different temperaments between the different sleep groups. Those who awaken early in the morning, tend to be busier and more concentrated, but are also angrier and have less energy at the end of the day than their late-rising counterparts. In late-riser group, people are more likely to be relaxed and less busy. Cortisol is a hormone known to affect both mood and concentration. While it’s hard to specify an ideal time to get up in the morning, if you’re feeling stressed there is an increased chance you’ll feel better if you add an extra half an hour of sleep to your night.

What about the effects of sleep deprivation? It is well known that sleep deprivation can be dangerous, especially if you are driving or using heavy machinery. The effect on driving may be as dangerous as driving under the influence. Not sleeping enough can also suppress your immune system and increases your perception of pain.

Most scientists believe eight hours of sleep is a safe amount and is enough to function comfortably. If you’re alert during the day, then chances are you’re sleeping enough. However if you feel a dip during the day, then even a 10- or 15-minute nap can make a big difference in your concentration and performance.  If you can’t get enough sleep on a certain day, you can always make it up afterwards. Sleep longer by going to bed earlier, sleep in on the weekend or even take a nap to help to replenish the sleep debt left. In general, however, try to have a regular sleep schedule to keep your body as rested and ready-to-go as possible.

References:

Clow A, Hucklebridge F, Stalder T, Evans P, Thorn L. Neurosci Biobehav Rev. 2010 Sep;35(1):97-103. Epub 2009 Dec 22.

Sleep Requirements.  Available at: http://www.webmd.com/sleep-disorders/guide/sleep-requirements

Getting Enough Sleep.  Available at: http://www.netdoctor.co.uk/womenshealth/features/gettingenoughsleep.htm

Stretching is the part of our workout regimen many of us tend to skip. We might say it is because of lack of time, impatience or a feeling that stretching is “pointless.” However it is important that our joints are able to move in various directions with a certain degree of freedom. As our bodies age, we become stiffer and lose the flexibility we had when we were young. Chances are unless you’re a dancer or a gymnast, you’ll have lost that fluid flexibility you had as a child even in your twenties. However, it is never too late to regain enough flexibility to remain youthful and limber by training through stretching. Proper stretching allows us to continue doing our daily tasks into old age, such as reaching that high shelf, bending to pick up a dropped object, or accessing that hidden switch behind an awkward kitchen cabinet.

One reason it’s really important to stretch before working out is that we are likely to use muscles and tendons that are normally inactive. Without flexibility to those muscles, the risk of injury or of tearing those muscles and tendons when used, is higher. If stretching is done correctly before working out, it’s a good prevention against injury, and can also be used to treat injuries as well. Finally, when done properly, stretching simply feels good. It can be a great way to gently start the day or to wind down after work.

Preparing the body for exercise by warming up the muscles by stretching is easy and need not take up much of your time. This will increase the blood flow to your muscles and loosen them up allowing you to exercise without having to worry about injury or being overly sore the next day. Simply warm up the various muscle groups with slow stretches of the joints towards the end of their range of motion; this should cause the feeling of a gentle “pull” being felt in the muscles. Hold the position for up to half a minute and then alternate side or muscle groups. Not only does stretching prevent injury, but it also improves the mechanical efficiency of your body. Stretching prior to exercise means the muscles are stretched and warmed up, allowing them to undergo the full range of motion with less effort when exercising – this means the body’s overall performance is improved.

Other added benefits to stretching include improved circulation to the muscles and joints, alleviating the pains felt post-workout, and stretching can also help to improve your posture. If you find at the end of the day stiff and achy from sitting at a desk all day – try stretching. You might find that you’ll feel instantly better. Regular stretching in your shoulders and neck may help you to maintain a better posture. As a result, this may help to prevent the onset of lower back pain.

Chiropractic adjustments are the foundation of chiropractic treatment. Chiropractors use adjustments to correct vertebral subluxations and misalignments of the bones of the spine (vertebrae). The word “subluxation” has its origins in the Latin words “luxare” (to dislocate) and “sub” (mild). Subluxations may put pressure on or irritate nerves and blood vessels in the spine, and cause musculoskeletal pain and dysfunction.

Adjustments, also known as “spinal manipulation”, involve the use of a certain amount of controlled force, applied in a specific direction, to a joint that is not moving properly. Adjustments are usually carried out manually by the doctor, or by using an instrument. Chiropractic adjustments help return your vertebrae to their natural position and range of motion, with the goal of restoring health and normal functioning. In addition to restoring joint mobility, adjustments can also allow healing of tissue injuries involving inflammation and pain.

Before carrying out an adjustment, your chiropractic doctors will thoroughly evaluate your case through collection of a health history, physical examinations, laboratory tests, imaging (such as X-rays) and other procedures. During the adjustment procedure itself, you may be lying down on a specially designed chiropractic table. Your chiropractor will apply the adjustment in a controlled, sudden manner, pushing your joint beyond its normal range of motion.

There are over 96 individual chiropractic maneuvers your doctor may choose from for your adjustment. Factors in this decision include how much force is needed, where in the body the adjustment is needed, the position of both the chiropractor and the patient also contribute to the selection of the best type of adjustment for your particular condition.

Adjustments may be used to treat back pain, neck pain, or pain in other areas of the body such ass arms, legs, and shoulders. The procedure rarely causes pain; however if there is recent trauma or if you are new to chiropractic medicine there may be some discomfort. The popping and cracking noises that occur during adjustments are due to the release of gas bubbles between the joints, and these sounds are perfectly normal. It is a similar phenomenon as when knuckles are cracked.

In many cases, chiropractic care is all that is needed to treat a certain kind of problem, such as lower back pain. However, adjustments may be complemented by other medical treatment if concurrent conditions are present.

Resources

http://www.acatoday.org/

http://www.chiro.org/acc/What_is_Subluxation.shtml

http://www.mayoclinic.com/health/chiropractic-adjustment/MY01107

http://www.mdguidelines.com/chiropractic-adjustments-and-manipulations

One of the most common problems that we see at my Chiropractic office in Springfield, VA is lower back pain.  One main cause of lower back pain is tight hip muscles.  Most of my patients sit for long periods time for work and this causes the hip muscles to tighten up.  When your hip muscles tighten up this places all the stress that should occur in the hip on the lower back.  The lower back is not made to withstand this amount of stress.  Eventually this will cause lower back pain. Here is a video demostrating simple hip stretches which will loosen up your tight hips and get rid of your lower back. Try these stretches if you suffer from hip pain or lower back pain.

Concussions arise from an injury to the tissues or blood vessels in the brain. These can occur when the soft tissues are pressed against the bone of the skull, resulting from an impact or blow to the head experienced during a fall or from sports injury. They can also occur from being forcefully shaken. Mild concussions in childhood are common and often are not a cause for serious health concern. However there are rare cases of childhood concussion that should not be taken lightly and it’s important to know what symptoms need to be looked for.

The general symptoms of concussion are varied, and depend on the severity of the injury and the individual themselves. Possible symptoms include dizziness, loss of consciousness and seizures. The latter two symptoms indicate a severe case of concussion (although a loss of consciousness itself may not be dangerous if short lived [1]). However, symptoms that appear later could also be danger signs. A very common symptom experienced after a concussion is headache [2] that may be mild to moderate in intensity. A blow to your child’s head could also cause changes in their mood [3], such as crankiness and loss of interest in favorite items [4]. The way a child plays or works at school may be affected. After a concussion, a child may forget things or have difficulties in thinking [1], with possible short-term memory loss. Drowsiness and reduced energy are also common.

Concussion may be dangerous, because some of the symptoms are so mild that they are difficult to notice – some children act normal, even if they don’t feel normal. Concussion makes it difficult to detect the symptoms in your child, unless they tell you they’re feeling strange. Ask your child if they have any of the symptoms, and make sure to observe them closely for a few weeks. Your child is at increased risk if they have experienced previous head injury, are taking a blood thinning medicine, suffer bleeding disorders, are under one year old, have other neurological problems, have difficulty walking or are active in high contact sports.

If your child is harder to wake up than normal, shows worsened symptoms, won’t stop crying, doesn’t eat well, has worsening headaches or symptoms that have lasted longer than six weeks, then contact your doctor or caregiver. If your child shows a change in personality, bleeds out of the ears or nose, has trouble recognizing people, or vomits repeatedly, go to the emergency room. For seizures, unequal pupil size and longer-term unconsciousness, dial 911 [5]. 

Irrespective of advice you get on the internet or by phone, if you have any doubt in your mind about your child’s health after a head injury, seek the help of a professional. You know your child best!

References used:

[1] Cantu RC (2006). “An overview of concussion consensus statements since 2000″ (PDF). Neurosurgical Focus 21 (4:E3): 1–6.

[2]Kushner D (1998). “Mild Traumatic brain injury: Toward understanding manifestations and treatment”. Archives of Internal Medicine 158 (15): 1617–1624.

[3] Heegaard W, Biros M (2007). “Traumatic brain injury”. Emergency Medicine Clinics of North America 25 (3): 655–678, viii.

[4] Mayo Clinic Staff (2007). “Concussion”. Mayo Clinic. Retrieved 2008-01-10.

[5] http://www.drugs.com/cg/concussion-in-children.html Accessed October 2011

For the majority of us who work in office and at desk jobs, we spend a great deal of time sitting down. While sitting for most of the day seems pretty low risk compared to other occupational hazards, sitting in the same position all the time can stress the structures of the spine, and may result in injuries to the back, neck and even the wrist. It is important to find an office chair that is ergonomically designed to support the lower back and promote good posture. An ergonomic chair cannot only prevent injury and pain in the back, but it also maximizes your function at work.

When looking for the right ergonomic chair for you, it is important to find one suited to your needs. With so many ergonomic office chairs on the market, it’s important to research them, since there is no single chair that could be labeled the “best.” There are specific features that should be considered when looking for a desk chair, such as adjustable seat height. Your feet should be flat on the floor with your thighs at a horizontal position, and your arms should be even with the height of the desk. Having an adjustable armrest is also beneficial, since users can rest their arms and relax their shoulders, which can eliminate significant tension while working. You should also look for a chair with a seat that has sufficient width and depth to support any user. While working, you should be able to sit with your back resting against the back of the chair. In addition, the back should also be adjustable in its tilt forward and backwards.

One big issue about working at a desk all day is that many chairs are not designed to support the lower back. Support for our lumbar spine, or our lower back, is very important. Our spinal curvature has an inward curve in the lumber spine, and sitting for too long without supporting it will lead to slouching and straining the structures of the lower spine. An ergonomic chair must offer lumber support and adjustment, so the user can fit the chair to the inward curve of the lower back.

Additional things to also consider are the seat material: is it comfy? An ergonomic chair with a swivel on the chair can help you reach different areas of your desk without strain.

After researching the properties of the ergonomic chairs on the market, you need to consider your specific job and what functions you need to perform. Consider your priorities and properties you need for your ergonomic chair. Once you’ve decided on the chair for you, explore stores to try the chairs out. See if they’re comfortable and meet your needs. Shop around, both online and off to make sure you get the best price and quality out there. You might also want to consider alternative ergonomic chairs, such as kneeling or saddle chairs and even the exercise ball chair.

References Used:

[1] http://www.spine-health.com/wellness/ergonomics/office-chair-ergonomic-chair-alternatives-traditional-office-chairs Accessed October 2011

[2] http://www.wikihow.com/Choose-an-Ergonomic-Office-Chair Accessed October 2011

[3] http://www.officechairadvice.com/ Accessed October 2011

Fibromyalgia is a condition with no known medical cure. It is characterized by chronic and debilitating pain all over the body, and heightened pain under pressure.  Its symptoms can cause patients to suffer from widespread pain, poor sleep, chronic tiredness and even depression. The causes of fibromyalgia are unknown. Some theories cite that the patient’s low pain threshold may be attributed to increased sensitivity in the brain to pain signals. [1] Other possible causes could be a genetic predisposition [2]; stress; the disruption of normal dopamine related neurotransmission [3]; abnormal serotonin levels [4] and deficient growth hormone secretion [5]. While there is currently no cure for the condition, its symptoms can be alleviated by chiropractic treatment.

Chiropractic treatment uses chiropractic adjustments, which involve short and quick thrusts to the vertebrae in the spine to shift vertebrae back into their correct position.  The treatment found in chiropractic care is based on the idea that illnesses and pain in the body arise from misalignments in the body’s skeletal structure. In order for the body to function healthily, the spine and the skeletal structure need to be set in the correct position – otherwise problems like chronic pain can arise.

Fibromyalgia causes numerous, tender points to occur all over the body, including back and neck pain and leg cramps. As a result of these symptoms, sufferers of fibromyalgia have sought treatment from chiropractors. Because the adjustments made during treatment help to restore the posture of the skeletal system, many sufferers find that treatment can help to reduce a significant amount of pain. Some fibromyalgia sufferers experience a condition known as cervical spinal stenosis, which results in compression of the spine’s meninges, which are the coverings of the upper spine. This can result in debilitating pain all over the body. A chiropractor may be able to help with cervical spinal stenosis by adjusting the spine around the head and neck, releasing this compression and eliminating the symptoms attributed to it.[6]

The effectiveness of chiropractic care has been studied in sufferers of fibromyalgia [6], where patients were asked which method of treatment, medical or alternative, helped the best with their condition. The majority voted for chiropractic treatment. In addition, the effectiveness was tested by using spinal manipulation to relieve fibromyalgia symptoms, and after 15 treatments, results concluded that patients had reduced fatigue and pain as well as improved sleep quality.

While fibromyalgia sufferers continue to look for a cure, it is great to know that there are ways to alleviate the symptoms and live a more normal life. If you or someone you know suffers from undiagnosed chronic pain or fibromyalgia, please give us a call at (703) 912-7822 or visit us at Chiropractor in Springfield, VA.

References Used:

[1] http://edition.cnn.com/HEALTH/library/fibromyalgia/DS00079.html Accessed September 2011

[2]  Buskila D, Sarzi-Puttini P (2006). “Biology and therapy of fibromyalgia. Genetic aspects of fibromyalgia syndrome”. Arthritis Res Ther. 8 (5): 218. doi:10.1186/ar2005. PMC 1779444. PMID 16887010.

[3] Cervenka S, Pålhagen SE, Comley RA et al. (August 2006). “Support for dopaminergic hypoactivity in restless legs syndrome: a PET study on D2-receptor binding”. Brain 129 (Pt 8): 2017–28.doi:10.1093/brain/awl163. PMID 16816393. Retrieved 2008-05-21.

[4] Moldofsky H, Scarisbrick P, England R, Smythe H (1975).”Musculoskeletal symptoms and non-REM sleep disturbance in patients with “fibrositis syndrome” and healthy subjects”. Psychosom Med 37(4): 341–51. PMID 169541. Retrieved 2008-05-21.

[5] Anderberg UM, Liu Z, Berglund L, Nyberg F (1999). “Elevated plasma levels of neuropeptide Y in female fibromyalgia patients”. Eur J Pain 3 (1): 19–30.

[6] http://www.fibromyalgia-symptoms.org/fibromyalgia_chiropractic.html Accessed September 2011

A growing number of families in the U.S.—both parents and children—are discovering the benefits of complementary and alternative medicine (CAM), including chiropractic care.  The good news is that you’re never too young or too old to benefit from the types of therapies a skilled chiropractic physician can provide.  Today’s state-licensed chiropractors generally have the training and experience to work with patients from early childhood through to advanced age.  However, some practitioners also choose to focus on the unique needs of specific types of patients.

Many chiropractors who specialize in pediatrics are members of the International Chiropractic Pediatric Association (ICPA) and have attended postgraduate courses that focus on the care of pregnant mothers, infants and children.  The ICPA is a non-profit organization that was founded in 1986 by Larry Webster, DC.  The association offers advanced training workshops and seminars for healthcare professionals, in addition to its chiropractic certification.  It also has a referral service for parents and publishes a wide variety of materials designed to educate the general public about chiropractic medicine for children and adults.

How Children May Benefit From Chiropractic Care

As children enter school and begin interacting more with other kids in a different setting, they become susceptible to having their spine and nervous system compromised.  From poor sitting posture in the classroom to heavy backpacks in the hallways and rough-housing on the playground, there are a variety of new health risks.  Chiropractic care can help address these sorts of risks as well as others that may seem less obvious.

For instance, there is evidence that chiropractic care may help prevent or relieve many common cold and allergy symptoms, including sneezing, coughing and itching or watery eyes.  This is not to say that a visit to the chiropractor will “cure” the common cold or that the underlying illness will be eliminated, even temporarily.  However, the research suggests that spinal manipulation and other therapies frequently used by the chiropractor may help to strengthen a child’s immune system over time.

Treating Infants

Chiropractic treatments are tailored to every child according to their specific circumstances, including their height and weight.  There is no minimum age and even newborns may safely benefit.  In fact, chiropractic care is encouraged for babies as a chiropractic physician may be able to detect spinal problems that could lead to colic, ear infection or asthma.  Early detection may help prevent the development of these conditions and other complications while improving a young patient’s quality of life.

Communicating with Members of Your Child’s Healthcare Team

As both adults and children are turning to alternative medicine as a way to prevent or treat common ailments, there is an increasing need for patients (or their parents) to communicate effectively with members of an expanded healthcare team.   In most cases, your child’s  primary care doctor (usually a pediatrician, general practitioner or chiropractic physician) will play a key role in coordinating care.  Remember that a good chiropractor will always tell you when a particular condition may be outside his or her scope of practice and will refer you to other specialists as appropriate.

Studies have shown that children who visit the chiropractor on a regular basis are likely to grow up with better posture and have fewer illnesses than their classmates.  If you’d like to find out more about children and chiropractic care, please call our office today to make an appointment.

Fysh, Peter DC (December 16, 1994) Upper Respiratory Infections [Electronic version] Dynamic Chiropractic, Vol. 12 No. 26; Retrieved August 30, 2011

International Chiropractic Pediatric Association (ICPA) homepage (2010) Retrieved August 30, 2011: from http://icpa4kids.com/about

Palevsky, Lawrence M.D. (October 8, 2008) Holistic Approaches to Asthma, Retrieved August 30, 2011; from http://icpa4kids.org/Wellness-Articles/holistic-approaches-to-asthma.html

PGA golfers Tiger Woods and Padraig Harrington have used chiropractic services for years in order to improve and maintain their golfing performance.  Their successes suggest a benefit of chiropractic care, but it’s hard to know if it’s because of the care or because they are world-class athletes. Can chiropractic care help the average golfer improve their performance as well?

The very nature of the game of golf suggests a good match for players with chiropractic care. Golfing can involve considerable strain on the spine. Golfers need to move from a standing position quickly to club head speeds, requiring good posture, balance, and the ability to rotate the spine properly. Poor posture can create exaggerated or flattened spinal curves that can seriously affect swing performance. In fact, Tom Ward, PGA Golf Instructor, says, “Over 50% of all golfers will experience some sort of pain due to poor posture and the problems that arise from loss of proper curves in the spine.”[1]

By working with your spinal range of motion, chiropractic care can help correct golf injuries, maintain performance, and improve the posture needed to perform a good golf swing. When the chiropractor aligns all the vertebrae, the spine can move better. An individualized treatment plan including chiropractic adjustments, specific rehabilitation exercises and muscle techniques may make a significant difference in your overall performance and enjoyment of the sport.

Recent research confirms that chiropractic care can indeed lead to improved golf performance. A recent study published in the Journal of Chiropractic Medicine demonstrated that the combination of chiropractic care and stretching are associated with greater improvements in golfers swing when compared to stretching alone.[2]

Two groups of golfers participated in the study. One group received a program of stretching only, and the second received both stretching and spinal manipulation. The stretching program was the same for both groups, and both groups had similar average ages, handicaps, and initial swings. All 43 participants initially performed three full swing maneuvers, and the average distances were recorded. Over a 4-week period, all participants hit 3 balls before and after treatment.

After 4 weeks, the stretching only group showed no improvement in swing performance.  However the stretching and manipulation group did improve their swing performance and there was greater driving distance right after treatment each week. So it appears that yes, chiropractic care can help not only top golfers such as Woods and Harrington, but it can help you improve your golf game too.

References:

[1] Tom Ward, PGA Instructor. http://www.golflink.com/golf-tips/tips/ward032.aspx

[2] Journal of Chiropractic Medicine (2009) 8, 165-170.