Winter 2008/2009  Staying Well in a Down Economy With the challenges facing us every day, it is imperative that we stay healthy enough to keep working.  The recent financial crisis has put additional stress on an already frazzled population.    Health is our most valuable asset, without it we cannot work, play, or enjoy family, so protecting it is of utmost importance.  I was recently at a nutrition seminar and several of us were discussing simple, easy to follow recommendations that would help keep just about everyone in good health.  We decided that the following core recommendations were a good start:   1.  Eat Well or Supplement Well.  Giving your body the nutrients it needs with food is best.  Most agreed that the Mediterranean diet is ideal, a mixture of quality protein, fats, fruits and vegetables helps fend off heart disease and diabetes.  Limit or eliminate refined white flour and sugar.  If you are not eating well, or are inconsistent, a quality whole food multivitamin and multi-mineral supplement will help replace what you're missing.  Catalyn® and Trace Minerals B12® from Standard Process® are excellent choices. 2.  Exercise.  No surprise here, but you don't just need cardio! Flexibility and strength training are vital to obtaining positive health benefits.  Remember to check with your doctor before beginning any exercise regime. 3.  Manage stress.  If you are exercising, you're already helping to manage your stress.  Consider a yoga or tai chi class for your flexibility, you'll be amazed at how relaxed you'll feel.  Pick up a hobby or a class just for fun! 4.  Get adjusted.  Consider it "dental floss for the spine."  Over the past 12 years of doing this, I have noticed that my patients who are regularly adjusted once every month  are largely more healthy and active than those who only seek care when they have pain.  Another interesting characteristic of these patients is that they are typically more mature, in their 60s, 70s, and 80s. These are some simple, inexpensive choices that may help you maintain good health during good and bad times alike.  If you need any help getting started, or if you haven't been in for a adjustment lately, give us a call.  We always have time to help you make healthy choices.   Best of health, Dr. Powell P.S. Visit our website for more wellness tips!  http://www.integratedchiro.net/     Acupuncture for Hot Flashes   A recent study found that Acupuncture worked as well as a drug commonly used to treat menopausal hot flashes in women receiving treatment for breast cancer.  Acupuncture was just as effective as the drug Effexor in managing hot flashes and night sweats.  Treatment helped reduce the number and intensity of hot flashes.  Furthermore, the symptoms of the acupuncture recipients were reduced for 15 additional weeks after treatment was discontinued, compared with only 2 weeks in the medication group.  The side effects of medication were typical; nausea, headache, dizziness, difficulty sleeping, fatigue, anxiety, and increased blood pressure.  Acupuncture side effects were increased energy, overall sense of well-being and sexual desire.  There were no bad side effects. Since we began offering acupuncture 5 years ago, we have treated many women who were experiencing menopausal hot flashes not due to breast cancer or its treatment. All of them received very good relief, and many were delighted that their hot flashes went away completely.  Some did require an occasional "booster" treatment, but this was only about 15% of the time.  Acupuncture is  a safe option for managing "power surges" and "personal summers," why not give it a try?   Walker EA, et al Acupuncture for the treatment of vasomotor symptoms in breast cancer patients receiving hormone suppression treatment. International Journal of Radiation Oncology - Biology - Physics. Abstract No. 228. Volume 72, Number 1, Supplement, 2008.   Getting the most from your care...and the most for your money! At Integrated Chiropractic Rehab, we understand that you need to get the most from your healthcare dollar.  Each of the following recommendations may not particularly apply to you, but certainly some should.  If you have a question or concern, do not hesitate to call us! 1.  Stay on schedule.  Of course it's not the most convenient thing to have to visit the Chiropractor/Acupuncturist a few times a week, but the nature of these treatments typically relies on repetition for the best results.  It is always less costly to adhere to your prescribed plan than to take a visit or two here or there.  Remember, we can accommodate most scheduling conflicts, so if you foresee a problem, give us a call. 2.  When in doubt, use ice.  If you have discomfort between appointments and don't know what to do, apply ice for 20 minutes using a gel pack or plastic bag filled with ice.  Always use a moist towel between your skin and the pack.  Do not use ice on any body part known to have circulation problems. 3. "No pain, no gain" is a MYTH! Pain is a warning signal, not a reward.  If you are doing something that increases your pain, but choose to work through it, you may be doing more harm than good.  This even applies to exercises we may give you! 4.  Ask questions.  We encourage you to get involved and ask questions about your care, we do not see it as an imposition. 5.  Do your exercises at least twice a day. Period.   Diet and Exercise Considerations for Osteoporosis The right diet, supplementation, and exercise can help you build bone mass (or maintain it) quickly and powerfully. Osteoporosis is often confused with osteoarthritis because people think it is painful.  In fact, osteoporosis is called the "silent killer," because it is painless and can result in falls, fractures, and blood clots.  Bone density loss is not visible on an X-ray until upwards of 30% is gone!  So get your Bone Mineral Density tests on a regular basis.  The Mediterranean diet is the best choice for healthful eating.  There are numerous books on the subject, but the basics are as follows:   Lots of fruits and veggies Using healthy fats, like olive oil Small portions of nuts Eating fish on a regular basis Lean cuts of meat in moderation Recently, supplementation guidelines have changed.  Raw bone supplementation is now considered the superior choice for building bone mass.  We recommend Calcifood® from Standard Process® in addition to calcium lactate.  Additional supplementation should include a high quality source of cod liver oil and butter oil. Weight lifting is now considered the preferred way to increase bone mass.  Consider this fact:  The dominant hand of a professional tennis player has 35% more bone mass than the other arm, simply from all the exercise!  If you have not been exercising, check with us or your general physician prior to beginning any physical activity.