Seeking Balance
Build up vs break down, Gas vs brake pedal, marathon vs couch potato Part of chiropractic care is finding the homeostatic balance in the body. I had an opportunity to talk with Debra Collins, a local massage therapist, and get her insights of balancing stress during the COVID-19 Pandemic. How to manage stress during COVID-19 Pandemic?  PDB:  As a healthcare provider trained in anatomy and physiology, what are your thoughts on responding to the stress? DC: I know everyone is under additional stress right now but fortunately we are wired for survival. Our brains and nervous systems are built to help us manage stress and trauma. When life feels threatened our Autonomic Nervous System (ANS) comes to the rescue. There are three response patterns that occur within the ANS that help us regulate our body when we experience fear and they are Focus/Frantic/Freeze: Focus Response is our social interaction of asking for help. Frantic Response is our “fight or flight†response. Freeze Response is our body shutting down to preserve energy to survive. PDB: Some people can self-isolate at home and keep their distance while others are continuing to work but still try and maintain distance from others. What are the potential effects of this isolation and social distancing? DC: With social distancing taking place around the world, many of us are not able to ask for help, our Focus Response. This pushes individuals into the next phase of Frantic Response. Our fight or flight response is lifesaving but when over stimulated, it can potentially lead to an unhealthy impact in the body. We must learn to connect with our mind and body to prevent ourselves from feeling overwhelmed and failing to thrive. PDB: As a massage therapist you obviously also have a hands-on approach, but with travel and business restrictions what suggestions do you have for staying calm, whether we are staying at home or working? DC: You can reach your ANS through breath, movement, and touch. Even in isolation, we can stay in a safe and calm state by connecting and calming our nerves. Breath Two breathing exercises that are easy to learn are 4-7-8 and Box Breathing. 4-7-8 Breathing – Inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale through your mouth for 8 seconds. Repeat the cycle until you feel relaxed. Box Breathing – Inhale through...
Read MoreSimple Message
Saw an excellent analogy for hand washing and wanted to share. View this post on Instagram A post shared by City of Round Rock...
Read MoreMotivation
Our current events have created challenging times for all, more for some and less for others, but few people can say we have been her before. While we cannot and for many should not continue our regular activities due to caution or government mandate, we do need to be active. Even one week of bed rest causes muscle atrophy, decreases in strength, endurance, protein anabolism (protein production) and increases insulin resistance. Movement and exercise help control and reverse the effects of being restricted from our regular activities and for some around the world remaining home bound due to the Corona virus. What can you do about it? Set a timer – don’t sit, lay in bed too long. A reminder to get up and move. For those of you who are Binge Watching, get up and walk around, do some simple exercises. There are many free online exercise sites to help get you active.Create goals – Today I want to do ____ mins of exerciseToday I want to do ____ pushups, squats, steps…By the end of the week I want to be able to do _____.Encourage others – whether they share your home or are around the world, connect and communicate with people. Write a letterEmailText messageVideo conference It is easy to lose motivation and inspiration especially over time. Set goals and keep moving. This slideshow requires JavaScript. Referrences: Changes in Blood Flow in the Common Femoral Artery Related to Inactivity and Muscle Atrophy in Individuals with Long-Standing Paraplegia. https://doi.org/10.1007/978-1-4613-0333-6_50 Tendon Length, Calf Muscle Atrophy, and Strength Deficit After Acute Achilles Tendon Rupture Long-Term Follow-up of Patients in a Previous Study https://doi.org/10.2106/JBJS.16.01491 Treadmill running and static stretching improve long-lasting hyperalgesia, joint limitation, and muscle atrophy induced by cast immobilization in rats. https://doi.org/10.1016/j.neulet.2012.11.009Long-Term Lumbar Multifidus Muscle Atrophy Changes Documented With Magnetic Resonance Imaging: A Case Series https://dx.doi.org/10.3941%2Fjrcr.v8i5.1401Shortâ€term bed rest impairs amino acidâ€induced protein anabolism in humans. https://doi.org/10.1113/jphysiol.2004.066365Knee extensor and plantar flexor muscle size and function following 90 day sof bed reat with or without resistance exercise. https://doi.org/10.1007/s00421-004-1172-8 Short-term bed rest increases TLR4 an IL-6 expression in skeletal muscle of older adults. https://doi.org/10.1152/ajpregu.00072.2013One Week of Bed Rest Leads to Substantial Muscle Atrophy and Induces Whole-Body Insulin Resistance in the Absence of Skeletal Muscle Lipid Accumulation....
Read MoreCovid-19 Productivity in the home office
Whether you are social distancing at home due to the Covid-19 pandemic or just trying to be more efficient, some genres of music may be helpful. Spending additional time with online continuing education and training I found this article about productivity and music genres and the relationship to increased productivity. May be this will help you during this period of isolation and when we return to “normal”. This is the kind of music you should listen to at work. (telegraph.co.uk) https://www.telegraph.co.uk/education-and-careers/2016/06/02/this-is-the-kind-of-music-you-should-listen-to-at-work/ https://www.telegraph.co.uk/education-and-careers/2016/06/02/this-is-the-kind-of-music-you-should-listen-to-at-work/ Articles of the effects of music: 1) The Impact of Background Music in Reducing Stress During Preclinical Dental Laboratories. (PUBMED) 2) LISTEN WHILE YOU WORK? The Attitude of Healthcare Professionals to Music in the OR. (PUBMED) 3) Music in the exercise domain: a review and synthesis (Part II)....
Read MoreCovid-19 Isolation, it is time to S.L.E.E.P.
Most of the world is now experiencing isolation to slow the spread of Covid-19. I hope you do more than just survive but even possibly thrive during this time. Use the S.L.E.E.P. acronym to help through this difficult time. S – sleep, getting good rest is not only beneficial for the body but it also benefits the brain. Research has shown this is time when the brain’s circulation changes to aid the immune system and in the removal of “toxins” which have built up during your waking hours. Creating a schedule to keep you from “binge watching” or whatever other habit you have will help and don’t forget you can get too much of a good thing. L – Learn something new or continue with a previous passion. There are several online course available in just about any topic you may be interested in: Language, learning, math, science, art. There are too many to list here. Learning something new to do more than just pass the time but redeem the time. E – Exercise helps the body’s cardiovascular, musculoskeletal, immune and all the other systems function better. While some may not be able to get out of you home a quick internet search for an inside workout is just a click away. If you like Google, BING, YAHOO. Start with what you can do and work up to more. Be careful, don’t hurt yourself and find an exercise you enjoy. E – Eat well. While I know this may be a challenge now with the isolation and supply of food, shelf life of fresh fruits and vegetables, but do the best you can. One goal is to balance the daily caloric need verses the caloric intake. Cathy Saw, a clinical dietitian from West Virginia University has recently provided more information as well. P – Pray for your family, friends, neighbors, infected, leaders of local, federal and international leaders, healthcare providers, service personnel. The list goes on and on. The benefit is for those you pray for and yourself, decrease stress/depression, chronic...
Read MoreBasic Virus Protection
“I just want to know how to protect myself with out all the hype!” There is so much information flying around and even it changes more than daily. I found some basic information that is timely and timely about the Corona virus that causes COVID-19. Helpful Information to Share With Patients, (www.ncmic.com) The Basics Wash with soap and water 20 seconds, Sing Happy Birthday, ABC’s or Row-Row-Row your boat three times. If you don’t have soap and water then use the hand sanitizer. Common Courtesy: coughing or sneezing into a facial tissue or inner crook of your armMasks for the infected when they must be around othersYou look marvelous, but stop touching your face!Relax/Chill: catch up on some reading. Watch a movie, but not too many. You don’t want to become a couch potato. Take time to clean and organize your space. Phone calls to reconnect with family and friends, but limit the dwelling on the current circumstances. Read more from NCMIC.com Helpful Information to Share With...
Read MoreDe-stress – Enjoy the water
Stressed Out Low back pain can be caused by stress and stress effects everyone differently: physically, psychologically, spiritually. It may be just one event that brings it on or the “straw that breaks the camel’s backâ€. Whatever it is de-stressing may be just what you need.  I had the opportunity to speak with Keven Walsh of Naples Freedom Boat Club about the service they provide. If you enjoy boating but not the stress of owning a boat, consider Freedom Boat Club. Southwest Florida Boating In southwest Florida one option is getting out on the water. Just the sound of that might stress some people, but Freedom Boat Club is here to help reduce the stress of boat ownership so you can enjoy the beautiful Gulf of Mexico and local beaches. Even short vacations from our regular schedules have benefits. (i, ii) If you are thinking you will be rusty by the time you get back to work, relax and enjoy time away. You will be refreshed and able to resume your tasks without loss of skills, even if you are a surgeon. (iii) Safety Freedom Boat Club helps keep you safe on the water as well. FREE training regarding the safe use and operation of our fleet. US Coast Guard required equipment life jackets a fire extinguisher sound equipment flares Towing support IF you ever find yourself in need Don’t forget to bring plenty of water and sunscreen. I’ll have more on skin and sun in the future. Boating can be a wonderful and relaxing adventure and with Freedom Boat Club you don’t have to own or maintain the boat to have the short, stress relieving vacations. Boat Safely! (i) de Bloom. J., Geurts S.A., Kompier M.A., 2012. Effects of short vacation, vacation activities and experiences on employee health and well-being. Stress Health, Oct 28 (4):302-18. Doi:10.1002/smi.1434 (ii) Blank. C., Gatterer. K., Leichtfreid. V., Pollhammer. D., Mair-Raggautz. M., Duscheck. S., Humpeler, E., Schoebersberger. W., 2018. Short vacation improves stress-level and well-being in German speaking middle managers a randomized controlled trial. International Journal Environmental Research and Public Health, 13, 15 (1). Doi: 10.3390/ijerph1501030 (iii) Welk. B., Winick-Ng. J., McClue. A., Dobois. L., Nagpal. D., 2017 Cardiac surgeons after vacation: refreshed or rusty, The Thoracic Cardiovascular Surgeon. 65 (7):524-527. Doi:...
Read MoreBreath easier in your Klean space
Breathe easier in your Klean space Remember after having new carpet installed, getting down on the floor with the kids, and rolling around on the nice clean open space? Maybe it is been too long since you have given your carpet and tile the care that is needed beyond the regular vacuuming and mopping. I had the opportunity to speak with Maria Appel from Naples King of Klean. She described the benefits and process they go through to remove difficult stains, traffic patterns and restore your carpet and tile to what you once remembered. Why clean your carpets? Why clean the carpets and tile? First off, it looks better and the psychological benefit(i) of walking into a clean environment can be boosting psychologically. It also has been shown to decrease allergic reactions with asthma(ii) patients. Naples King of Klean works on carpet, tile/grout, and upholstery. Getting the deep-down dirt out of the carpet takes more than just the typical residential vacuum cleaner. Naples King of Klean uses a five-step process. 5 Step process Beginning with a commercial grade vacuum getting the “easy†stuff. Then adding a cleaning agent to encapsulate the remaining dirt. Next a rotary pad is used to work the cleaning agent into the carpet fibers, loosening the trapped particles so that the next step works even better. Steam and vacuum cleaning. Moistening the encapsulated dirt to gather it together, removing by deep vacuum extraction. Lastly, now that the carpet is clean and vacuumed, a grooming is performed to help the fibers stand up. This also helps speed the drying of the fibers. If you want to decrease the risk of respiratory irritants, improve the indoor air quality or just desire the fresh “like new†look in your house, call Naples King of Klean. (i) Becher R, Øvrevik J, Schwarze PE, Nilsen S, Hongslo JK, & Bakke JV.2018. Do carpets impair indoor air quality and cause adverse health outcomes. Int J Environ Res Public Health, 15(2). Doi: 10.3390/ijerph15020184 (ii) Ching-Hui T, Kuan-Yen T, Ming-Wei S, Bor-Luen C, Fook T, Nai-Wei K, Yungling L. 2013. Interleukin-13 genetic variants, household carpet use and childhood asthma. PLOS ONE, 8(1). doi:...
Read MoreImmune system
One simple activity to promote better health This one simple activity which we are taught at an early age may have far reaching impact on your overall health. Brushing your teeth! Past studies have linked cardiovascular and other disease processes to periodontal disease or gingivitis. More recent research in the immune response of Fusobacterium nucleatum by Dr. Mandelboim and Dr. Bachrach indicates the bacteria can attach itself to immune cell receptors. While this may not sound like a breakthrough study it illuminates some of the physiologic processes of our bodies and its attempts at fighting off infections as well as other disease process. For more information: Research shows strong ties between gum disease and cancer (www.timesofisrael.com) Binding of the Fap2 Protein of Fusobacterium nucleatum to Human Inhibitory Receptor TIGIT Protects Tumors from Immune Cell Attack. (www.pubmed.gov)...
Read MoreTime to Make SMART Goals
S.M.A.R.T. Goals If you find yourself during the transition from the old year to the new year wondering what did you accomplish or feeling guilty for not fulfilling your expectations of the year you need S.M.A.R.T. Goals. We are into the second week of the new year and I hope you are creating a foundation for a great year. Whether it is reading more books, or writing your own, running a race, loosing weight, quitting smoking or just getting more active, setting goals provides a deign plan to point the direction. How do you know if you have the right goal(s)? A great place to start is with S.M.A.R.T. If you have never heard of S.M.A.R.T. let me introduce you. S. Specific Be specific to provide a focal point to your efforts. A “blah” goal would be get in shape while a focused goal is run a 5k race, or play a round of golf without taking pain medication. M. Measurable How will you measure your progress in your goal? Obtain a training plan for running a 5K race (Google couch25k), keep a log of your status after your activities to evaluate your progress. A. Attainable/Achievable Is this goal able to be obtained. You may already have the endurance for a 5k and may wish to train for a 10k. Consulting with your support group may reveal some potential road blocks to your goal and the feedback and support may alter it up, down or even in a different direction. Instead of one pain free round of golf a week you might change it to two half-rounds per week. The option is up to you to realize your potential and CURRENT limitations. R. Relevant Your goal should represent an objective you are interested, passionate, willing and able to work towards. If you don’t run, never ran have no interest in running or have other limiting physical conditions obviously this is not YOUR goal. For others golf may be a four letter word and nothing more. Find a goal that interests you! T. Time bound If you have children or manage others for a living, you know how essential it is to have a time bound goal. Working through the S.M.A.R.T. you may realize you may need more or less time to achieve the objective. Some couch to 5k plans may take as little as 2 months. You may be...
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