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Bone health concerns…focused largely at aging women… or even the elderly in general…is no longer a valid stereotype.  Osteoporosis is gender neutral.  By age 70, men experience bone loss just as rapidly as women.  Now…more and more younger people are developing osteoporosis. From body-conscious enthusiasts to classic indoor-dwelling couch potatoes, whose bone-building cells become lazy in response sedentary habits. Sun exposure is a primary source of bone-supportive vitamin D…and you can’t get that indoors.

Bone Health Begins with Youth Lifestyle – Osteoporosis in younger people can occur for many reasons. .. but poor lifestyle choices are usually to blame: nutrient-deficient diets, sedentary behavior, smoking, excessive alcohol intake…even too much coffee. Adolescents are Prone to Eating Poorly and hence are especially vulnerable to the nutritional deficiencies linked with osteoporosis. Almost half of our bone mass develops in young adulthood, which means good nutrition early on is vital. Soft drinks rob bones of calcium and promote inflammation, as do processed foods…also linked by many studies to poor bone health.

Nutrients that Build Strong Bones

• Avoiding processed foods and
• consuming a nutritious diet built around a wide variety of whole foods is the best strategy for building and maintaining strong bones.  Variety supports food synergy: the concept that certain nutrients work together, boosting the benefits they would have as individual components.
• regular weight-bearing exercise can help to build strong, healthy bones.
• Calcium – almost all the calcium in our bodies resides in our bones. However, the results of studies on calcium supplementation and bone health have been dismal, to say the least.
• Vitamin D – which helps your body to absorb calcium.
• when researchers expanded the range of nutrients to include minerals like magnesium, strontium, fish oil, and vitamin K2, the picture changed. They found that certain combinations of nutrients work together to improve bone density, even in people diagnosed with osteoporosis.
• Vitamin K2 –  a potent anti-inflammatory and is, consequently, an emerging star in the field of healthy aging. Research is showing it can protect the brain and nervous system and wage war against numerous conditions, including heart disease and cancer. It also plays a vital role in bone health, channeling calcium to your bones and away from soft tissues like the arteries, where it can be damaging.

The Best Strategy is a Healthy Diet…the sooner the better!

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Suffering from back pain or any other form of chronic pain is one of the most common reasons that patients choose to see a chiropractor.

Doctors of Chiropractic treat over 27 million Americans annually…and Chiropractic care continues to grow in popularity as a preferred treatment in the US.  But Chiropractor care offers many additional benefits in addition to helping with back pain.  Here are a just a handful of common reasons you might consider for seeing a chiropractor.

1) Treating the Cause – this is the essence of Chiropractic care: treatment focused on the root cause of the health challenge…not just the symptoms.

Compared to prescribed medications in a recent study, it was in fact found that 56% of patients who saw a doctor, saw a 30% reduction in low back pain after 4 weeks. But 94% of patients who underwent Chiropractic treatment saw a 30% reduction in low back pain after 4 weeks.

Vertigo is an example of a condition much more effectively treated with Chiropractic care.  Rather than simply dealing with the symptoms of the condition, the Chiropractor will likely help you to  reestablish the balance within the ear.  Recent research found that after 3-4 treatments, 80% of patients were symptom free!

2) Medication Avoidance – Many people choose to see a chiropractor as an alternative to taking pain relief medication, and the inevitable side effects than can occur.

Instead of treating the symptoms like pain relief medication does, a chiropractor aims to get to the root of the problem, to help you better manage your condition, putting together a treatment plan to help you get back on track.

A study by Annals of Internal Medicine in to the best option for treating neck pain, found that after following 272 neck pain patients for 12 weeks, those who used a Chiropractor or exercise were more than twice as likely to be pain free compared to those who took medication.

3) Chronic Pain Assistance –  A first session with a patient with chronic pain will focus on the Chiropractor assessing the cause of the pain… determining exactly where inflammation and muscle tension may be occurring…then building an effective treatment plan.  For patients with long term conditions, a study has shown that Chiropractic care is more effective in treating pain intensity than pain clinics, which only focus on the symptoms of the pain.

A Chiropractor may also employ other complimentary procedures such as ultrasound, electrical muscle stimulation (EMS), TENS therapy and other techniques to complement their spinal adjustment treatment.

4) Immune System Support – There is evidence to support the theory that chiropractic treatment can boost the immune system, as the nervous system and immune system are so interlinked, it’s believed if you tweak one then you tweak the other!

It’s not a new concept either, as it’s believed that chiropractic treatment was used during the Influenza Epidemic in 1912.

In fact, a series of studies published by the Journal of Manipulative and Physiological Therapeutics showed that several types of immune system cells, showed increased biological activity after chiropractic adjustment.

5) Migraines / Headaches – It is reported that 9 out of 10 Americans suffer from headaches, though varying in intensity, headaches and migraines can really affect your quality of life.

Both in the treatment of headaches and in the treatment of migraines, chiropractic care has proven to be an effective treatment, with spinal manipulation being the technique which is most commonly used.  A 2011 study by JMPT, found that chiropractic care improves both migraines and headaches, when treated with spinal manipulation techniques.

6) Sleep Improvement – A National Sleep Foundation poll found that 60% of American adults experience sleep problems at some time. In fact, according to the APTA Move Forward survey, 37% of adults said that LBP affects their sleep, with over half stating that they suffer from poor sleep quality.

Chiropractic treatment and the manipulation therapies used are believed to help to improve blood flow in patients, which is essential for great sleep.

Chiropractors also focus on correcting misalignments or subluxations in the spine. These subluxations lead to a process called stress response which puts the body out of balance and does not let the body rest.

A well trained chiropractor will adjust these subluxations with safe and careful techniques to get your body to function normally.

Want more ways Chiropractic care can help?

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Nearly 85 percent of adults will experience some kind of lower-back pain in their life…according to a frequently quoted Canadian survey from the late 1990s. The harsh reality is that almost everyone is burdened with Lower-back pain some point. The good news is that some gentle stretching and strengthening can help alleviate pain. “Even a little yoga can go a long way,” says Alyx Walkinshaw, a yoga instructor behind the book and app Yoga for Seniors and Adults.

Here, she walks us through a sequence of nine poses that will help mitigate and prevent persistent lower-back pain.

1. Roll Down/Roll Up with a Forward Fold – What It Does: This movement is a great way to warm up your entire spine, lower back, hamstrings, calves, and ankles. Start your practice here to open the areas of the body you’ll be working in this sequence.
2. Wide-Leg Forward Fold – What It Does: This pose stretches the inner legs, back of the legs, and spine.
3. Pyramid Pose – What It Does: This pose strengthens the legs while stretching the hamstrings and improving posture and balance.
4. Down Dog – What It Does: Down Dog stretches the shoulders, hamstrings, calves, and arches of the feet.

Like to see 5 more poses and some more demonstration photos?

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Choosing a massage therapist in the Gilroy, CA area that’s right for you… likely will rest on several considerations.  Typical factors might include 3 key areas involving the therapists general approach or style, qualifications, and gender.

Gender: The gender of your massage therapist is mainly a matter of personal preference. Cross Gender massage is common today. Your massage therapist should be someone you feel comfortable with and with whom you can relax.

Approach or Style: Many massage therapists use an eclectic approach to their work, combining several different massage styles. The two most common general styles are traditional Swedish massage, and Oriental bodywork style such as shiatsu and acupressure. Some massage therapy approaches have specific applications. Talk to your massage therapist to find out if his/her style is suitable for the goals you have set for your massage session.

General Advice for Your Massage Therapy Session: 

• Participate actively in your massage therapy session.
• Don’t understand anything?…ASK!
• Have any specific requests?  …feel confident about stating them in advance.
• Uncomfortable at any time? …say so.

It’s your time, money and health!  Most of all, relax and enjoy your massage!

From: Your First Therapeutic Massage – Patricia J. Benjamin PhD.

Why should you consider choosing Chiropractic care for your overall health?

• 35 million Americans (adults & children) each year are already being treated by Doctors of Chiropractic (DCs)
• DCs undergo a rigorous education in the healing sciences at institutions accredited by the U.S. Department of Education…and are are licensed to practice in all 50 states.
• An increasing number of research studies and reviews demonstrate that the services provided by Chiropractic physicians are both safe and effective. The evidence strongly supports the natural, whole-body and cost-effective approach of chiropractic services for a variety of conditions..
• Most health insurance plans cover Chiropractic services…including major medical plans, workers’ compensation, Medicare, some Medicaid plans, and Blue Cross Blue Shield plans for federal employees, among others.
• Professional athletes use Chiropractic extensively to prevent and treat injuries as well as achieve optimal health and functioning.

These are just a handful of reasons why many people are turning to chiropractic services to get and stay healthy and pain free. Chiropractic is a health care profession that focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health. Chiropractic care is used most often to treat neuromusculoskeletal complaints, including (but not limited to) back pain, neck pain, pain in the joints of the arms or legs, and headaches.

Doctors of Chiropractic – also referred to as Chiropractors or Chiropractic Physicians – practice a hands-on, drug-free approach to health care that includes patient examination, diagnosis and treatment. Chiropractors have broad diagnostic skills and are perhaps best known for their expertise in the use of spinal manipulation; however, they are also trained to recommend therapeutic and rehabilitative exercises, and to provide nutritional, dietary and lifestyle counseling.

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It goes without saying…getting exercise and working out is much different when you’re 50+ years old…compared to when you were in your 20’s.  Your body just isn’t the same…and You won’t be able to do the same things — nor should you.  But You Need Exercise Now More Than Ever because it’s the key to your independence and a better quality of life with each passing year.  Just how exactly do you get the necessary exercise to help stay healthy…without hurting yourself?

Why Exercise Is Good – Losing muscle mass is a natural part of aging…but exercise can help you rebuild it. Muscles also burn more calories than fat, even at rest, which will offset your slowing metabolism. Exercise helps stop, delay, and sometimes improve serious illnesses like heart disease, high blood pressure, diabetes, stroke, Alzheimer’s disease, arthritis, and osteoporosis. It can help your brain stay sharp and keep you from falling into a funk.

Exercise Types – We all need different types of exercise. Cardio or aerobic exercise gets your heart rate up and makes you breathe harder, which builds your endurance and burns calories. Strength or weight training keeps your muscles ready for action. Flexibility exercises help you stay limber so you can have a full range of movement and avoid injury. Balance training becomes important after age 50, so you can prevent falls and stay active.

Choose the Right Activities – Lower-impact exercise, with less jumping and pounding, is kinder to your joints. Some activities provide more than one type of exercise, so you’ll get more bang from your workout buck. Definitely pick things that you enjoy doing! Your doctor or physical therapist can suggest ways to adapt sports and exercises, or better alternatives, based on the limitations of any medical conditions you have.

• Walking – Simple yet effective! It builds your stamina, strengthens lower body muscles, and helps fight against bone diseases like osteoporosis. It’s easy to work into your day. You can go solo or make it social. At a moderate pace, you’ll get exercise and still be able to chat with a friend or group.
• Dancing – The style of dance doesn’t matter so much: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, strengthens your muscles, and improves your balance. It burns a lot of calories because it gets you moving in all directions. Research shows learning new moves is really good for your brain, too. Plus, you could be having so much fun, you might not notice you’re doing exercise.
• Cycling – Especially helpful for those of us with stiff or sore joints, because your legs don’t have to support your weight. The action gets your blood moving and builds muscles on both the front and back of your legs and hips. You use your abs for balance and your arms and shoulders to steer. Because there’s resistance, you’re strengthening your bones, too. Specially designed bike frames and saddles can make riding safer and easier for various health issues.

How Much? – If you’re in good health, you should get at least 150 minutes of moderate cardio activity a week. It’s better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time. Also spend time at least twice a week specifically working the muscles in your legs, hips, back, abs, chest, shoulders, and arms.

Two General Rules:

1. the more you exercise, the more benefit you get.
2. any exercise is better than no exercise.

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