7 Ways To Cope with Trump anxiety

The day following the 2016 election was pretty stressful for people in the Bay Area.  Most of my patients came in the day after crying and extremely upset.  The next few months following, my patients began not showing up for appointments, not working and becoming ill.

Emotional stress takes a toll on not only you but others around you.  Every day there are tweets from Trump, constant new articles, Facebook postings, alarming executive orders, Russian allegations and racial tensions regarding number 45.  We are bombarded with it 24 hours a day.

People are worried.  Will I have healthcare?  Will we go to war?  Will I have civil rights?  Am I safe if I am black or Muslim?   This is a lot to deal with.  It is more than just a simple policy change, these are life and death issues.

According to Nervous Nation, they found that more than 1/2 of Americans (around 59%) are anxious after the election and 50% are still trying to find ways to cope with the negative environment that has started after this election.  This is not the Bay Area, this is the entire U.S.

More than 1/4 of the U.S. is engaging in some sort of negative behavior like drinking, smoking, over eating or arguing with loved ones more frequently because of high amounts of stress.

We have got to find a way to handle this barrage of bad press and energy we are encountering each day.

Here are some tips to help you sort out the emotions that may be effecting you in negative ways:

  1. Do something to gain back some power:

Write letters to the government to be heard, protest and demonstrate, call your congress representative, join an organization that supports your state of mind.  This can get you to be with people that may offer some different insight and help you cope a bit better with the day to day bombardments we have been getting in the press, online and from the community.

2. Contact friends, family, co-workers and have some real face time.  Not texting or tweeting, real interaction.

3. Meditate:  Getting into a daily ritual of meditation can help you appreciate aspects of your life that may be looked over with all that is going on each day.  Get connected to who you are and what you want out of life and find a goal to pursue to keep you happy and fulfilled.

4. Get some exercise: Working out at least 20-30 minutes each day have shown to decrease anxiety.

5. Journal: Keep a notepad by the bed, couch or desk to write down thoughts and get them out of your system.  It helps you to get rid of the anxiety of such thoughts and move you along with your day.  It also lets you know where you are in your state of mind so that you can evaluate how you are feeling.  Some times we don’t know how life is effecting us until it is pointed out in some way.

6. Plan for the worst and hope for the best:  If you write down or keep track of what the worst scenerio will be and prepare your mind for it, it can help you deal with anything.  Being prepared helps gives you peace of mind that there is nothing you can’t handle.  Now anything can happen and you got this!

7.  Hope, hope and more hope:  Did you know your thoughts most often become your reality?  They do!  Keep positive and don’t let the negativity become your reality.

Hope this helps….

Wellness Care v. Sick Care. What is the real difference?

What is real wellness care?

Most people who live in the United States believe they are getting health care when purchasing an insurance plan or when using one.  Sadly, most insurance plans cover “sick” care.  Health care should focus on health, not on sickness.  

According to to Trust for America’s Health (TFAH), it has been proven that prevention is the main element to better health.  Disease prevention could save millions of people in the United States from pain and suffering.  

People want a system that allow them to stay well, not only treat them when they are sick.  Real wellness helps guide patients to healthy lifestyle choices that lead to a strong mind and body, not one that is dis-eased and low functioning.  Knowing what to eat and how to nourish the body, proper exercise, normal sleeping patterns,  stress relief or anything that may need to be modified to help each individual thrive as a person is real wellness. Being free from pain is not wellness, it is a holding pattern until bad habits lead to symptoms.  

Getting a dexascan, mammogram, annual exam are great to detect if anything is abnormal but finding out what is leading to any problems with the body is real prevention, health and wellness.  

According to the TFHA, americans are not as healthy as they used to be.  Rates of preventable problems like diabetes, stroke and heart disease are on the rise even though we know what causes them in most cases.  The U.S. has very high health care costs and because people are sicker (along with tons of mandatory paperwork).  

Healthy lifestyle prevention programs can help decrease costs at work, increase productivity and less days off from work.  Quality of life goes up and people are happier, energetic and more creative if they are healthy.  It can only take $10 per person per year in programs provided by the community to increase physical activity, help with nutrition and get people off of tobacco.  Doing this could save 16 billion dollars each year.  Yes, 16 billion dollars.  

Pesticides in our food, fast food, sedentary lifestyles, high stress at work and home are all leading to ill health and people are starting to think that having a headache from time to time is normal. It is not.  Digestive issues are rampant in the states and this is from the food we are eating not because our body doesn’t digest well when we get older.  Patients often tell me that pain is to be anticipated when getting older and it is not. Pain is a sign that something is wrong, not of old age.  

Staying healthy and well is hard work.  It takes dedication and education along the way.  Taking the time to give your body what it needs like bodywork, proper nutrition and exercise is a life long process.  It is work, but well worth it.  You and your body deserve it!

At Precise Moves Chiropractic, we cover the full spectrum of wellness care.  We help guide our patients along the way with any advice they may need to get them functioning at a high capacity.  Our Redwood City office is conveniently downtown and close to all methods of transportation.  Give us a call or see our 24 hour online scheduler to make an appointment.  Your body will thank you for it!

Is sun exposure enough for sufficient Vitamin D?

Vitamin D is necessary to keep your immune system functioning properly and can help everything from high blood pressure, cancer and many auto immune issues.  It also assists with bone strength.  

Vitamin D is fat-soluble which means you need to have fat in your diet in order to have it absorb efficiently.   Low vitamin D can cause many issues like depression, fatigue, weak muscles, weak bones, Rickets (bone deformity in kids) and many other issues.

We produce Vitamin D when we get ultraviolet B rays (UVB).  UVB interacts with 7-dehydrocholesterol (7-DHC) in our skin.  Even though we get this from the sun, sometimes the exposure isn’t enough and we need to take a supplement even in the summer months.  Caucasians need less sun times during the day because of the light pigment of the skin but for darker skin individuals UV alone may not be enough and can suffer from low doses of Vit D.  

Sun exposure also puts each person under risk of skin cancer, photoaging (skin aging), cataracts and eye damage.  If you are at low risk of skin cancer and get checked regularly then you should be okay with sun exposure but it is recommended to take supplements in order to get what is needed.  Recommendations are 600 IU for people ages 1-70 and 800 IU a day for 70 and older.  Kids under a year old should only get 400 IUs per day.  

Foods high in Vitamin D are:

Food Serving Size IUs Per Serving
Cod liver oil 1 tbsp. 1,360
Vitamin D-fortified

soy milk

8 oz. Up to 120
Vitamin D-fortified orange juice 8 oz. 98
Vitamin D-fortified milk 8 oz. 98
Vitamin D-fortified yogurt 6 oz. Up to 80
Vitamin D-fortified margarine 1 tbsp. 60
Vitamin D-fortified

cereal

6-8 oz. 40
Egg yolk 1 yolk 0
Beef liver, cooked 3.5 oz. 15

It is also recommended to take vitamin B along with Vitamin D to help with absorption.

Is yoga right for you?

Did you know that more than 30 million people do yoga around the world?  14 million are in the United States who have a prescription from their doctor.   Yoga has been known to help with back pain, better posture and cardio health.  

With any exercise there come risks of injury.  There have been back injuries, ribs that come out of place, neck strains, elbow tendonitis and many other injuries if not done correctly.  

There are many poses that are difficult and starting such poses before you are ready can lead to an injury.

Handstands, bending backward and inversions require strong core and body mechanics so if you are not ready to do these poses, you can pay the price and spend a while rehabilitating injuries and not being able to engage in yoga for a time period.  

The New York Times did an investigation to find out how common yoga related injuries occur.  Pulling, tearing and sprained muscles are becoming more common with yoga participants.  So why are injuries becoming more common with yoga?   There are a lot of people who go for exercise but there are many people that go because they are trying to work on a injury that is why they got a prescription from their doctor.  

With the increase in technology and jobs in High Tech and gaming, sedentary lifestyles are increasing as well.  There are many people who sit for hours at a time and are taking yoga to improve the function of muscles that are tight or weak.  

Yoga is great but new students who sit for long hours per day may need a lot more instruction.  Instructors need to guide these individuals differently because of shortened and tight muscles and long periods of inactivity. Pushing through these exercises even if the student really persists may be a big mistake.  Don’t allow students who have not been practicing to push past comfortable stretching and make sure they get the attention that they need which can be hard when there are several people in a class.  

How often do people sustain yoga injuries?

Australia’s International Journal “Yogafound” stated that 20 percent of all yoga instructors have experienced a yoga based injury.  Opposing views in a survey from Ashtanga Vinyasa which is a bit more intense than beginners yoga stated that 62% of instructors have having at least one injury which lasted more than 30 days.  

In a 2013 published review in PLOSone they investigated cases related to adverse effects of doing yoga and discovered the most common types of yoga injuries.

Here is the data:  About 35% were the musculoskeletal system, 18% related to the nerves and 9% were optical.  Around 20% of all of these percentages became fully recovered with 1% who reported a chronic long term injury.  They also stated that there was one death that was coorelated with yoga practice.  

On the positive side, in this 2013 after this study another published study by the International Journal of Yoga found that only around 1 percent of yoga instructors reported any side effects from performing regular yoga classes and poses.

Most common injuries were back pain, joint pains in the hips, ankles and wrists.  Only around 33% sought out medical intervention.  So, if done right, injuries should be rare.  Just make sure you are ready to get into such poses.  

Here are the poses that should be prevented unless you are ready: If you don’t know what these are then you are probably not ready….

  1. Shoulder Stand or Plow Pose
  2. Headstand
  3. Back Bends (Updog, Lotus, Bridge, Wheel, Cobra, Camel)
  4. Any pose that pulls or tugs at the sciatic nerve in the lower back

How can you avoid injuries during your yoga workouts?

  1. A great way to avoid injuries with yoga and basically any exercise is to stretch or massage out any tight or restricted areas.  Get to class early and do some stretching even before the warm up stretches to make sure you are addressing any unique areas that may not be addressed for the workout to come.  
  2. Again, don’t do any poses that are too hard and if you try a new pose let the instructor know so they can help you.
  3. Use the gadgets the yoga studios put out for you for support of moves that you may need a little bit of help with.  

If you do get injured, chiropractic is a great way to get the joints moving properly again, reduce pain and inflammation and discuss what needs to be done to rehab your injury.  Waiting will only tighten up the body more and keep you immobile which is not going to help the situation.  

Our Redwood City Chiropractic office is located in downtown Redwood City and we are experts on body mechanics, sports injury and all around wellness care.  

WebMD article states Chiropractic Cuts Blood Pressure!

In an article dated March 16, 2007, high blood pressure can be significantly decreased by a neck adjustment according to a control study.

Chiropractic treatment to the neck had the same effect as taking two medications for high blood pressure.  

George Bakris, MD, tells WebMD. “And it seems to be adverse-event free. We saw no side effects and no problems,” adds Bakris, director of the University of Chicago hypertension center.

There were two groups in this control study.  One that were given real chiropractic treatment to the neck and others with what they referred to as a “sham” adjustment (not a chiropractic treatment).  8 weeks after the chiropractic treatments to the neck, 25 patients who had early signs of high blood pressure produces much lower blood pressure.  The other 25 “sham” patients did not.  

X-rays were taken and showed that the first bone in the neck called the Atlas was realigned with the real chiropractic treatment but not in the “sham” group of patients.  

Sham v. real chiropractic treated subjects:

Real: Saw an average of a 14mm Hg greater drop in systolic blood pressure and an average of 8 mm Hg greater drop in diastolic blood pressure.  

Sham: no drop in blood pressure

In the article it was stated that “When the statistician brought me the data, I actually didn’t believe it. It was way too good to be true,” Bakris says. “The statistician said, ‘I don’t even believe it.’ But we checked for everything, and there it was.”

Why adjust the Atlas?

This bone holds up the head and is aligned with the brain stem.  

“At the base of the brain are two centers that control all the muscles of the body. If you pinch the base of the brain — if the Atlas gets locked in a position as little as a half a millimeter out of line — it doesn’t cause any pain but it upsets these centers,” Dickholtz tells WebMD.

I know most people come to see chiropractors for pain but the effects that we have on the whole body are amazing!  We can effect blood pressure, the immune system, all organ systems (GI system, Lungs etc.), glands and all tissues of the body.  We do more than just pain work, we do holistic body work.  

Our office has 24 hour scheduling available online and we are located conveniently in downtown Redwood City.

References: http://www.webmd.com/hypertension-high-blood-pressure/news/20070316/chiropractic-cuts-blood-pressure#1

What sugar substitutes are the healthiest?

When wanting something sweet, here are some substitutes that will satisfy your palate and help you stay healthy:
1. Raw Honey

First we want to make sure it says raw on the label or we get it from a local organic source.

Honey is a natural food and it has amino acids, electrolytes, antioxidants and antimicrobial compounds that help and support the bodies systems. Now just because it is healthy doesn’t mean you go crazy and eat everything with honey on it. One tablespoon daily should be all you need.

It has been shown to decrease allergy symptoms for people who get the honey locally. This is because the pollen is local and the body can adapt to it.

In fact, research in the International Archives of Allergy and Immunology tested this theory and discovered that pre-seasonal use of birch pollen honey helped people with birch pollen allergies by lowering total symptoms by 60 percent.
2. Stevia

You may want to use this on a regular basis. If you have blood sugar issues, over weight or have diabetes this is a good substitute for you. It has zero calories and comes from a plant so it is natural. Green leaf stevia is the best. Make sure any stevia you get is not a GMO product. There are some out there.

In fact, a study published in the Journal of Dietary Supplements performed on diabetic rats found stevia improved diabetic symptoms and insulin reactions after 30 days of stevia consumption. (4)

Again, don’t go crazy with this stuff. Moderation is always the key to health. Just a few drops in tea or morning drink should be fine.

3. Dates

Just like raisins, apricots, other dried fruit and pineapple juices these are sweet but a healthy alternative to some of the foods out there. They are high in fiber, potassium and other vitamins and minerals.

Now in terms of phytochemicals that heal the body, honey is the highest, but in terms of actually vitamins and minerals and fiber content dates are the highest. That fiber actually slows down sugar absorption.

Dates are good to use in baking and there are plenty of ice cream recipes out there too. The potassium in dates is great for flushing out toxins and balancing electrolytes in the body. It is a great source for athletes to take for keeping the electrolytes even. Dates have also been shown to decrease cholesterol, decrease constipation and boost energy.
4. Coconut Sugar

It is full of potassium, electrolytes and nutrients. So if you’re looking for equal comparison to sugar that’s nontoxic, non-GMO, that your body’s going to be able to digest better, organic coconut sugar is the way to go.

All of these substitutes are lower on the glycemic index than sugar. Regular table sugar scores 100 and many of these sweeteners score closer to a 50. This means your pancreas will thank you for not having to work double time. It puts you at a lower risk for diabetes.

5. Maple Syrup

100 percent pure organic maple syrup is what to look for. Get grade B or even grade C that is USDA-certified organic.

It is high on anti-oxidants and according Pharmaceutical Biology, pure maple syrup contains up to 24 different antioxidants. These antioxidants, in the form of phenolic compounds, are beneficial for reducing free radical damage that can cause inflammation and contribute to the formation of various chronic diseases like auto immune issues.

So, before reaching for that table sugar, experiment with some of these…your body will thank you for it!

Why do people get Bunions?

Have you seen anyone in sandals with their toes hanging over the side?  This is a Bunion.  Bunions are a malformed bony bump on the outside portion of the big toe.  It becomes enlarged and angles toward the second toe putting pressure on the foot.  This can be very painful.

So how does this happen?  Wearing shoes that are not supportive or move properly which leads to a person “toeing off” on the outside of the toe.

In the past, we were barefoot walking on dirt, sand and soft surfaces.  Now we walk on hard surfaces and put a lot more force on the foot leading to dropping of the arch , Plantar Fasciitis and Bunions.

Here are the symptoms of a bunion:

  • Bump or angulation on the outside of the first toe
  • Swelling, redness and tenderness of the big toe
  • Thickening of the skin on the bottom of your foot under the big toe
  • Corns or calluses
  • Pain of the first toe
  • Restricted movement

Women are more likely to get bunions because of wearing high heels or shoes that don’t fit properly. Improper shoes can cause foot problems because the big toe begins to push on other toes and tissues.

Doctors that do not specialize in the management and function of extremities may not know that bunion formation can be caused by several dysfunctions of the foot.  Bad body mechanics may go unnoticed until symptoms become more prominent.  Improper walking or standing puts added stress on the foot and prevents toes from moving and gliding the way they should.

Wearing shoes that are too tight or loose can get bones stuck together and prevent the toes from functioning normally.  Now the foot, ankle, knees and hips begin to pay the price.   Many people have been told there is nothing that can be done to change or manage this problem except tape the toe, put a divider between the big toe and second toe or have surgery where part of the toe is shaved off.  This is just a short term solution and will result in further destruction of the foot.

At Precise Moves Chiropractic we specialize in extremities and can help you relieve foot problems and help you walk and stand better resulting in less pain and stress on your foot.  We can also teach you the right things to do for your feet so you don’t continue to have problems.

Give our Redwood City Chiropractic office a call today to start your journey to long term health!

When Is Stretching Necessary?

I see a lot of athletes in my practice and one thing that is pretty common among amateur athletes is not stretching enough or not stretching the proper muscles before and after a workout.  Another big problem is people working sedentary jobs.  Sitting shortens muscles, decreases blood flow and puts added strains on the low back, neck, shoulders.

In everyday life, we get tight.  This is because we get tighter as we get older but we also have emotional (work/family), chemical (toxins in food/junk food) and physical stress on a daily basis.  We have to stretch just to get some of this out of our system.  So sitting or standing all day stretches some muscles and tightens others.  This leads to asymmetry in the body and can lead to injuries.  Just bending down and picking something up from the ground or lifting a light object can create the last straw on the camels back.  Stretch everyday, even if you aren’t working out.  It gets the body moving freely and oxygen flowing!

For those of you who do work out, it is recommended to warm up before and after lifting weights, running, zumba class, bootcamp even yoga. It helps to get your muscle ready for the load you are about to put on it and can help work out any knots that may have accumulated during the workout.

At our Redwood City Wellness Center, we can guide you with proper exercises and stretches to help you get the body aligned properly as well as help your joints move properly with our treatments.  We want you to continue to live the happy, healthy life you are used to! We can also help you to be at the peak of your game!

Call us today for an appointment!

Do Cell Phones Cause Cancer?

I have been hearing about a large increase in brain tumors and since the invention of a cell phone I have been an advocate of using a headset when talking on the phone.  Now, a federal study suggests that radio-frequency (RF) radiation used with cellphones, can cause cancer.

A two and a half year study by the National Toxicology Program (NTP), showed male rats exposed to two types of RF radiation had a higher chance than unexposed rats to develop glioma (a brain cancer) and schwannoma (malignant tumor of the heart).

This radiation is not very different than what humans receive when talking on the phone.

Increased intensity of the radiation increased the incidence of cancer in the rats. Although cell phone companies have been denying the risks of RF Radiation, gamma rays and x-rays are known to be carcinogens.  ionizing radiation, which includes gamma rays and X-rays, is widely accepted as a carcinogens.  This study now support that RF radiation should be added as a carcinogen.

“The NTP does the best animal bioassays in the word,” said Chris Portier, a former associate director of the NTP who commissioned the study.  “Their reputation is stellar. So if they are telling us this was positive in this study, that’s a concern.”

The NTP decided to investigate the possible carcinogen capacity of cellphone radiation in 2001, because of studies showing a correlation between gliomas and cellphone use. Some of the studies showed that the cancers were on the same side of the head where users held their phones. But other epidemiological studies haven’t found links between cancer and cellphones.

The Food and Drug Administration, disagrees and only mentions a risk of brain tumors if carrying cellphones too close to the body.

In the United States, of about 25,000 malignant brain tumors diagnosed each year, 80 percent are gliomas. Malignant brain tumors are the most common cause of cancer deaths in adolescents and adults ages 15 to 39.  Why is this?  Why are kids getting brain cancer.  This has to be more than a coincidence.

The wireless industry and high tech sites who benefit from such use, state that the science on cellphone safety is not factual but hypothetical and not proven.

We spend a lot of time on cell phones, Ipad etc. and we should be studying the affects to our bodies.  We need to in order to find out what risks there are with this technology and what we can do to avoid risk.  Our health depends on it.

References: Mother Jones 2016: Federal study links cell phone radiation to cancer.

 

Why I choose not to use Groupon or Yelp Deals.

Everyone loves a deal right? Groupon is a great way to get a deal and to experience what a business has to offer.  The hopes of the owner is to have you love the business so much that you refer other people and come back again when needed.  The hopes of the patron is to get quality service at a fair price.  Making both the business and the customer happy can be tricky.  Here are some Pros and Cons to using Groupon from a business perspective.

First lets talk about how Groupon works. Groupon allows businesses to use their database which is high on search engines to find discounts. Most times this is a 50% discount which is only offered for a limited time.  Groupon provides a way to get new people to the business at the same time the customer gets a deal. Sounds like a win, win situation right? Well, it can be for some, but it may not be for others.

Here are the Pros:
1. Immediate increase in business because everyone likes a deal.
2. Increased visibility to your business.
3. New customers that you may not have already seen before.

Cons:

1. Don’t know how much of a surge of business there will be and if your business can handle such an influx.

2. Groupon keeps 50% of business profits so if you are already discounting the price by 50% now the business makes no profit at all on services and can actually lose a lot of money.

3. A high percentage of these first time people do not return. Research has shown that only about 19% of customers come back for a second visit. In 2011, it was estimated that 87% of people who use Groupon don’t come back to pay full price at a business and expect the same low price if they do decide to return.

4. It may appear that the business is desperate which is not what any business wants.

I decided a while ago to use a Yelp deal. This deal gave a discount to new customers and gave me a higher ranking on yelp. Not only did I lose money but the people who were using this services wanted a lot more than was offered on the deal. If they decided it wasn’t what they wanted as far as a bargain was concerned, they wrote bad reviews. I learned quickly that this was not for me or my business. My prices are competitive already and I offer the range of care with no extra charges for helping those in need.

I do know some business owners who use Groupon and they like having an influx of new people to spread the word about their business. Don’t get me wrong, my sole motivation in life and in business is to help others and money is not a large factor for me but working harder and getting paid less just doesn’t seem in my best interests or in anyone that is coming in the door. I want to spend quality time with each person and help, not have time constraints because of an influx of people.

I love what I do and I love to help, I just don’t think Groupon should take 50% of my income and because I am a doctor who wants people to stay healthy, this means one visit will probably not do the trick.  Just like going to a gym, you are not in shape by going once.

So, to make sure everyone is happy, I offer quality services at a competitive price. Now that is a win, win! If you are interested in getting the full spectrum of health, give our Redwood City Chiropractic office a call. We can help!