Cancer On The Rise?

According to a recent report by the World Health Organization, based on research by the International Agency for Research on Cancer, cancer will soon hit a new benchmark.  In 2012, cases of new cancer were estimated worldwide at 14 million but are slated to rise to 22 million within the next 2 decades.  Why the rise?  The World Health Organization blames smoking and obesity, but is that all there is to it?

The most common cancers were lung cancer, breast cancer, and colon cancer.  The cancer that caused the most deaths was of the lung, nearly 20% of cancer deaths.  The liver and stomach were each nearly 10% of cancer deaths.  They further go on to point that “the burden of cancer internationally has doubled over the last 20 years, and it will double over the next 20 years.”  With more and more research on cancer every day, how can this be?  Are we really winning the war against cancer?  The only conclusion that can be drawn from this report is a resounding ‘no.’

So who’s to blame?  With absolutely huge amounts of money being spent on research and treatment, what are we getting for our money?  A cancer rate set to double?  The report is quick to blame western civilization and our “bad habits” that are being exported exponentially.  I can’t really argue against that point because I see patients every day in my office living tragic lifestyles.  Of course everyone knows that smoking causes cancer.  In fact, it’s a wonder that anyone still smokes despite all the evidence pointing toward not only cancers, but strokes and heart disease.  But, what of the other potential exposures?  Are people even aware of how their habits, lifestyles, and choices may be killing them?

According to some sources, there are over 80,000 potential toxins in our environment, many of them are known carcinogens.  The U.S. Food and Drug Administration even allows over 14,000 non-food chemicals in our food supply, many of which Americans consume as “healthy” alternatives to actual food.

For example, artificial sweetener is a common non-food chemical additive.  Some sweeteners like saccharine have been linked to increased cancer rates, yet people continue to lace their food with it as a healthier alternative to sugar.  It seems like it’s almost impossible to find foods nowadays that are not laced with chemicals, from antibiotics in our meats, to medications in our drinking water.  Our food is laced with preservatives, colors, flavor enhancers, dyes, and limitless other additives.  Combine this with lack of exercise, poor sleep habits, high stress, and generally poor nervous system health and you have a recipe for disaster.

Think your medications are healthy?  Well, that depends on your perspective.  They’re definitely healthier than dying.  A better solution would be to work to achieve true health, rather than just covering up the symptoms of your disease with more chemicals.  That is a task you need to work through with your doctor.  You can’t get health from a bottle, only symptom control.  A true healthcare provider will work with you and for you to move you away from disease and back toward health, not just placate your symptoms.

So, what’s the solution to this cancer crisis?  Worldwide, we’ve spent almost too much money to count, so why can’t we get a handle on this life-threatening disease?  The answer could be that we’re not addressing the right problems.  Rather than spending nearly all of that money on research for cancer treatments, would we be better served to allocate larger portions to cancer prevention?  We should be investing in identifying potential exposures and then working to eliminate the potential for risk.

So, are you going to wait for this to magically happen?  You shouldn’t.  You have more control than you know.  If you really want to prevent cancer and preserve your health, here are some practical steps you can take to lower your risk:

1.        Eat better – Anything you put in your body that’s not food is a poison.  You remember what food is, right?  It’s those pesky fruits, vegetables, and healthy meats.  No, soda isn’t food.  Alcohol is a poison.  Artificial sweetener is toxic.  Even your medications come with some risk.  Instead of buying pre-made or packaged convenience food, you’ll have to start cooking again.  This means fresh and organic as much as possible.  If it’s not food don’t eat it.

2.       Limit your exposure – We are constantly under assault from our external environment.  Everything from our cleaning products to air freshener and non-stick cookware has potential toxins in it.  Did you know that plastic is a potential toxin and when microwaved may leach some of those toxins into your food?  If it’s made in a lab, it most likely has the potential to be a toxin, bad news for you.  One of the best things you can do to decrease your cancer risk is consider all of your decisions and do your research before you make them.

3.       Avoid destructive habits – This would include regularly exposing yourself to known recreational toxins such as cigarette smoke and alcohol.

4.       Boost your exercise – Sure people who exercise can get cancer.  Lots of professional athletes have even struggled with this disease.  That being said, however, cancer rates statistically plummet in people who regularly exercise.  Think 30 minutes 3 times a week is enough?  I would argue it’s not for a human organism genetically designed to get 12-16 hours of movement per day.  You may not be able to prevent it altogether, but at least to can decrease your risk.

5.       Limit your weight – Simply put, less tissue means fewer cells.  Fewer cells mean a decreased risk that some of them will become cancerous.  Additionally, fat cells have an affinity for toxins.  So, the heavier you are, the more likely you are to be storing accumulated, potentially cancer causing, toxins.

6.       Maintain a healthy nervous system – Your nervous system is the circuitry for the body.  It controls everything from motion to immune system.  It’s impossible to keep maximum health with a corrupted nervous system.  Exercise is a way to keep the nervous system functioning at a high level.  Spinal adjusting by a trained chiropractor, too, can also decrease nervous system interference.  I won’t say that chiropractic is a definite cancer preventative, but it probably wouldn’t hurt.  Physiologically, a healthy nervous system is critical to a healthy immune system, which should, theoretically, keep cancer at bay.  Sadly, less than 2% of Americans get adjusted regularly.

If you want to beat cancer, you need to take control of your health.  Don’t ever live under the illusion that you can never get cancer but also never believe that cancer is inevitable or inescapable.  If you can take control of your health, make better decisions, and think of health as a journey and investment, perhaps you can reap the rewards of better health and a longer cancer-free life.  Be well.

 

Source:  USA Today, Cancer to Skyrocket Worldwide, WHO report faults smoking, obesity, and increased population; by Nancy Hellmich, February 5th, 2014

What’s Holding You Back?

What’s preventing you from being well?  I mean, for the vast majority of us, total health is completely in our control.  Sure, many will claim it to be the effects of bad luck or bad genes but, the truth is, you are largely in control of whether or not you ultimately develop one of the myriad of chronic illnesses that plague millions of Americans.

Poor health is not a matter of fate.  It doesn’t occur because we are genetically programmed to get sick either.  If we were, humans would be the only animal on the planet that was actually genetically programmed for disease.  Contrary to what you may have been told, we are programmed to thrive and live abundantly, not gradually decay and live at less than our full potential.

So, what’s holding you back?  Why aren’t you living at your full potential?  The bigger questions is, why have you accepted it as normal?  Having practiced as long as I have, you realize that the list of reasons that people have not to take care of themselves is as limitless as there are stars in the sky.  Here are just a few:

1.        I don’t have time – The truth is, everyone has time.  It’s just not a priority for you.  Sleeping in, watching a little extra television, or relaxing on the weekends is just more important to you.  We all have 24 limited hours within the day.  Why is it, then, that some people can find time to take care of themselves while others just never seem to be able.  The reality is that you must make the time.  If your health is a priority, your other activities would be scheduled around taking care of yourself.

2.       It’s too expensive to be healthy – In reality, being healthy can be very inexpensive.  Eating fresh foods, fruits and vegetables, can be a lot less expensive than the pre-packaged garbage we so readily consume.  A gym membership you say?  Work out at home, it’s free.  Regular preventative chiropractic care is a lot cheaper than treating acute back pain.  Heck, taking care of yourself is a lot cheaper than getting sick.

3.       It’s too much work to take care of myself – Of course, being well takes work.  Anyone can get sick but can everyone be well?  The answer is, for the most part, yes.  However, wellness doesn’t just happen on its own.  Health is a matter of deliberate intent.  The body is definitely designed to be healthy in optimum circumstances but who lives an ideal lifestyle?  We are all constantly bombarded by physical and mental stresses.  What separates the healthy from the disease is how we address those stresses and help our body’s adapt to the constant assault.

4.       I have no self control – We all have self control.  Without it, we’d all be criminals.  More likely. You’ve chosen not to control those aspects of your life that contribute to a healthy lifestyle or may be inconvenient.  Whether you manifest any control around a piece of chocolate cake or not is matter of choice.  It’s not to say that your choices will be easy for you but all of your decisions have consequences, good and bad.   You have to choose to be in control.

5.       I just keep forgetting – Again, this is a reflection of priorities.  You probably wouldn’t forget to pick your kids up from school.  You probably also wouldn’t forget to eat.  If you want to be successful at being healthy, you need a schedule and a routine.  Write down what you need to do and when you need to do it.  A short pencil is better than a long memory.

Now, what does this all mean?  It generally means that a person can have every reason in the book to excuse their apathy and neglect.  It also means that the only thing standing in your way is you.  The reality that many may face, though, is that if you don’t remember and make time to take care of yourself now, time will be found for you later when you get sick.  The choice is up to you.  Choose to be healthy now or expect to be sick later.  Either way, the decision is in your hands.  Be well.

The Cost of Health

Recently, a patient commented to me that “supplements are so expensive.”  What struck me as peculiar about the statement was how ill the patient was prior to coming into our office and how much money he was probably spending on disease management for the his array of chronic illnesses.  I know that he wants to be healthy.  We all do, but I guess I found the objection to having to pay for health as a strange one considering he had certainly paid enough for his diseases.

I would figure that between his hypertension and diabetes along with his osteoarthritis and obesity, he had spent thousands of dollars just in deductibles and co-pays managing the symptoms of his various ailments.  Further, he’d probably spent countless hours dedicated to checking his blood pressure and sugars as well as doctor’s visits and working with other healthcare providers.  Yet, “supplements are so expensive” and exercise was an anathema.  I wish this patient was unique but, to be honest, I’ve worked with too many patients with the exact same perceptions about disease and health over the years.

It turns out that the reason this particular patient felt that the supplements were “expensive” was because he really had never taken them during is life, at least not in any meaningful way.  He also had invested very little time or money in regular exercise throughout his lifetime, never having belonged to a gym or making time for regular exercise.  When he got sick, he went to his doctor, like many people do, and, instead of being given solutions to improve his health, he was given an expensive pill that his insurance paid the lion’s share of and told to just live with the chronic illness.  In a nutshell, this patient reminded me of the cost of health versus being sick.

The simplest way to put the cost of your health in perspective is the true statement that being sick is a lot more expensive than being healthy.  I would argue, based on dealing with the public for over 15 years, that the list of reasons for neglecting your health is a long one.  Number one on that list, based on my experience, seems to be a fear of losing.  Ironically however, it’s not a fear losing their health.  I would even gather that many people mistakenly assume that losing health is an inevitability.

It seems to me, based on patient interactions over the years, there two common mitigating factors that patients fear to lose when relating to health:  Money and Time.  I’ve noticed that your ability to better manage these factors can have a direct substantial positive impact on your health.  While many claim to have a shortage of both, my personal experience as a healthcare provider has been that both are more a matter of confused priorities.  For many, health is just not as important as other commitments in their life.

You have to realize that health is an investment.  Just like investing money will produce a future financial return, so too will investing in your health more than likely pay dividends in the end.  If you are slow and deliberate, taking your time but remaining consistent, your wise health investment will most likely pay off in higher quality and prolonged life as you age.  If, however, you choose to largely ignore your investment, never donating the time or money that it takes to be well, then you can’t be surprised when you get little return on your health as you get older.

Many think that health is beyond their reach because it may be too expensive, but is that a matter of money or perception?  Have you set of a barrier of false beliefs regarding the cost of health that is preventing you from being well?  Do you live under the myth that being well is only for the rich?  Too often I see the patient who claims they can’t afford the costs of health but can afford a brand new car, fresh landscaping, or expensive meals eating out.  In that case, money isn’t the issue.  Priorities are.

Our ability to commit to ourselves has also been affected by our expectations from society.  Today we live in a culture that has been trained to rely on insurance to cover every health related eventuality and keep us well.  We forget, however, that insurance is just that: insurance meant to cover the unpredictable expense of disease.  As such, insurance doesn’t cover expenses related to prevention such as nutrition, exercise, and preventative chiropractic adjusting.  Insurance will cover what it takes to become healthy if you get sick, not prevention.  “But they cover annual physicals and blood work” you say?  There is nothing preventative about an annual physical or blood work.  These tests are actually a form of early detection, not prevention.  As such, your insurance will cover tests meant to detect disease but if you are looking to stay healthy and prevent disease, you will have to pay for that on your own.  So, it’s not a matter of “supplements are so expensive.”  It’s a matter of you having to get used to paying out of your own pocket for prevention and investing time and money on your own to stay well.

Lifelong health is within your reach if you are willing to change your preconceived notions about what it takes to be healthy.  You don’t have to join a fancy gym to exercise.  Try exercising at home.  Milk containers can substitute for weights (a gallon of water weighs 8 pounds) and walking is free.  Often, people also don’t realize that fresh fruits, vegetables, and meats are cheaper than meals eating out or the packaged non-foods we so readily consume on a nearly daily basis.  Changing your diet and increasing your exercise will also help your body respond and adapt better to stress.  Further, supplementing your diet now with a good quality whole food supplement is a lot less exensive than treating the symptoms of a disease once you become ill.  Regular chiropractic adjusting for prevention and maintenance of health is also generally very affordable and within the budget of many people.  In fact, people are turning to chiropractors more and more for many non-back pain related health issues because of its effectiveness and low cost in maintaining health.

Additionally, you can’t confuse disease management with health.  We are literally bombarded regularly by advertising for all sorts of treatments and drugs which are sold to us as “health.”  Most, though, are really just symptom management and come with a hefty financial price tag.  While complex testing, medications, and doctor’s visits can be fairly expensive, the generally healthy person does not require these often.  Staying healthy is much cheaper than becoming sick.

The second perceived lack that prevents a person from being well is time but, to put it simply, it’s never a matter of time.  It’s a mater of priorities.  Have you ever wondered how a certain person “finds the time” to exercise or is able to regularly cook healthy meals.  The truth is that we all have 24 hours in a day.  Sure, you have kids, and work, and stuff.  We all do.  The difference between the healthy person and the ill person is not that they necessarily have more time.  It’s that exercise and planning for a healthy lifestyle is more of a priority for them.

For the health conscious, catching up on the latest television episode, sleeping in, or putting in extra time at work just isn’t as important as healthy habits.  As a result, they make the time.  Having kids is not an excuse either.  Kids have to sleep sometime and adults require far less sleep than children do.  A viable option is to either exercise before they wake up or actually make them exercise with you.  Who knows, maybe you’ll pass your good habits on to them so that they’ll be healthier adults.

Time is a linear factor.  All of us are subject to its daily limitations on our physiology.  Are you mastering your time or is time mastering you?  One activity I have my patients in the office do, and I suggest you try it, is sit down and write down all of the tasks you do during the day.  Almost without exception, people have more than enough time to exercise in the day.  Too often, people are very surprised at how much down-time they have and time they really waste during the day where they could be more productive.  If all that time were set end to end , there would be plenty of time and then some for better health choices.

“But I’m so tired.  I’m just so busy all the time and don’t have the energy,” you may say.  Perhaps it hasn’t occurred to you that improving your lifestyle may actually increase your energy levels.  Not only will a better planned day reduce your stress, but you’ll be sure to set time aside for assuring your wellbeing.  Further, improved health will remove illness as a distraction and may even help you get things done more effectively during the day.

So, is your reason for not being healthy as out of your control as you perceive?  Or, more likely, have you set up excuses that prevent you from growing and fulfilling your health potential.  No matter the reason, there is a solution for the self imposed limitations that we hide behind.  When all is considered, you must keep the end in mind.  Ultimately, you’ll need to put some skin in the game to achieve and maintain your own health.  Investing a little now in your health will, most like, pay large health dividends in the end because in the long run, the cost of health is a lot cheaper than the price of disease.

Overfed But Undernourished: Why Supplementation Matters

One of the cornerstones of our chiropractic practice is proper nutrition.  Indeed, eating a healthy diet and supplementing for the holes in a healthy diet should be a cornerstone of any health related practice.  Having worked with thousands of patients over the years, however, I’ve found that very few people ever even give rational though to how they are feeding their body.

The truth is, you will only be able to remain well with adequate fuel and proper maintenance.  Your body requires a variety of certain nutrients in order to fight of disease and preserve your health.  Too little of certain good nutrients can lead to diseases like neuropathy or cancer.  Too much of the bad stuff can lead to heart disease or diabetes.  The job of the individual looking to become and stay healthy is to find the happy medium that balances nutritional requirements without consuming excess calories or chemicals from their diet.

It can truly be said that, as Americans, we are overfed but undernourished.   The results of this lifestyle are plain.  We now suffer from skyrocketing obesity rates and chronic illness continues to rise.  Despite having one of the most sophisticated “healthcare” delivery systems in the world, we’re not getting any healthier.

One of the ways we attempt to improve the overall health of all of the patients in our office is through improved nutrition.   Some of this comes in the form of nutritional supplementation.  I’ve realized over the years that one of the reasons so many people are overweight is that they are getting so few nutrients from their food.  Food quality is not today what it was 50 years ago.  We’re literally bathed in food that’s high in calories and additives but very low in nutrients.  As a result, we end up eating more and more just to satisfy the minimum nutritional requirements of our body.  So, we eat and eat and eat just to get to the minimum nutrient requirement your body needs to function.  The problem is that the unhealthy foods we are eating are very calorie rich, causing us to literally burst at the seams.

During our patient intake process, I ask patients if they are taking supplements.  Not surprisingly, the few people who do take supplements are largely just taking a ‘pot-shot’ in the dark, offering little if any health benefit.  Often their decision on certain supplements is not based on health, training, or guidance by a healthcare provider, but is based on advertising.  Worse, I’ve had patients who believe or have been told, even by their own healthcare provider, that vitamins are “worthless” or “a waste of money.”  The ironic and sad thing is that many of the patients who mistakenly believe this disinformation are some of the most ill new patients we see in our office, often taking the most medication.  The bad advice they have been given is sabotaging their health.

Here are several reasons why taking a nutritional supplement is critical to maintaining your health:

1.       Many people don’t eat the diet they should – In our busy world, many of us eat a diet of convenience.  Meaning, we eat what we can when we can.   Our diets are nutrient poor, high calorie, and laced with artificial chemicals.  We give little though to what we eat, how we eat, and when we’re eating it.   Worse, many people who think they’re eating a healthy diet have never really sat down and evaluated what they really eat during the day.  Many are surprised at how shockingly bad their diet really is when they do a 7 day diet intake analysis.

2.       General food quality has declined – With an increase in convenience foods, from fast food to microwavable meals, our food quality has suffered.  We’ve moved away from cooking and preparing fresh food at home to “picking something up” or “grabbing a bite.”  Restaurants also include additional salt and MSG to enhance the flavor of their foods and thus generate repeat customers.

3.       Nutrient content of even the good food we eat is on the decline – Think about it.  We are growing enough food in the U.S. to feed the largest population ever, over 300 million people.  That doesn’t even include the food and food supplies we send to other countries.  The problem is that we are growing it on the fewest number of farms in a century.  So, what happens when you grow more and more food on less and less land?  The nutrient content of the food declines.  In other words, a carrot nowadays does not have the same nutrient levels as it did in 1950.

4.       How we cook our foods depletes many of the natural nutrients found in healthy foods – The cooking process can often destroy naturally occurring nutritional and digestive enzymes found in raw foods.  This is particularly true of fruits and vegetables.  Further, cooking and preparing meals often adds undesirable elements such as greases and oils, not to mention chemical additives.

5.       As we age we absorb fewer nutrients from our food – Do you honestly think that a 70 year old will absorb the same nutrients from food as a 17 year old?  Of course not!  As we age, our digestive system ages with us.  Just as our muscles may not function like they used to, so does our digestion.  It’s critical then to supplement those nutrients for which we may have a problem digesting and absorbing as we age.

6.       The medications we take may prevent absorption of certain nutrients and deplete nutrients from our body – There are several examples of medications that affect nutrient absorption.  For example, acid reducers for acid reflux neutralize stomach acid which is required for calcium absorption.  Likewise, cholesterol medication decreases vitamin D production in the liver, which is also critical to calcium absorption.  Cholesterol medication also decreases the body’s production of Coenzyme Q10 which is a critical antioxidant and important for cellular energy.  Antibiotics kill bacteria in the gut that produce vitamin K.  Even the pain medication you’re taking can deplete a multitude of nutrients from vitamin C to Zinc.  And the list goes on…

Not taking a supplement in this age of nutritional decline is a mistake.  Even if you do eat a healthy diet, you may not be getting all the nutrients you need to stay well.

So what supplement should you take?  That depends on your individual health status and your ability to supplement.  I generally recommend that anyone looking to make a serious change in their nutrition consult with a healthcare provider.  That being said, make sure that the people you take your health advice from are in the health business and not the disease management business.  Just because a provider may understand the cause and treatment of disease, does not necessarily mean that they understand what it takes to be healthy.  Managing the symptoms of your disease is not the same as being healthy.  Don’t confuse the two.

Supplementation is a crucial aspect to being healthy.  With regard to which supplements to choose from the infinite choices, we’ll discuss that in a future blog.

Are You Even Willing To Be Healthy?

The great motivational speaker Les Brown once said “The hardest part is getting the person to be an active participant in their own recovery.”  As a healthcare provider, I’m faced with this dogging anathema regularly.  People want health, but are unwilling to do the work and invest in themselves enough to obtain and maintain it.

Participating in our local community is very important to me and our chiropractic office regularly attends dozens of community events every year, from health fairs to senior expos.  Consistently, a regular occurrence during these events are those looking for solutions to the near limitless potential problems that ail the average individual.   I probably speak, at least briefly, with thousands of separate individuals at each of the multitude of venues we associate with annually.  Of issue, is how few of those people are actually willing to pursue any form of solution to their problem.

Recently, we attended a wellness expo for the local school district.  We performed nearly 60 screenings in a single morning, evaluating the attendees for muscular and postural issues.  Most of the people I consulted with during the screening were suffering from various conditions, often for years.  Most had also “learned to live with it.”  What always continues to surprise me about these events is that a person can list a litany of ailments but how very few will actually take any further action to correct them, even when a solution is presented to them.  Often, I can offer my confidence that we may have the potential solution they’re looking for to significantly improve or even resolve their issue, yet the person will refuse any additional commitment to being health.  My observation is that they are more content in their illness than in the potential to be well.

This is a phenomenon I have seen in broad ranges of patients in all avenues of care.  From the person who won’t commit to beginning care to the person who does not follow through with their treatment to completion, there seems to be a generalized non-committal attitude toward being well.  I think that even if I could promise a free guaranteed 100% cure, many people would still turn it down.  Now, I don’t promise cure and nothing is guaranteed, but you get the point.  Many people are unwilling to invest in their own recovery.  Why?  The answer is fear.

I once heard someone say that F.E.A.R is False Evidence Appearing Real.  Fear holds people back.  It keeps the greatness of individuals trapped inside them so they never realize their full potential.  The same is true of health.  You have an amazing healing potential.  The question that should be asked is fear preventing you from living up to your full health ability?  Is fear limiting your willingness to try alternative treatment options?  Is fear stealing your hope?

Fear with regard to health manifests itself in many ways.   Fear is a pernicious multifaceted beast that prevents many from realizing wellness.  Do any of these describe you?

1.        Fear of commitment – Health will never be handed to you on a silver platter.  Health is something you must commit to.   Health isn’t a matter of happenstance or occurrence by chance of fate.  Being healthy is a matter of deliberate intention.  Being healthy requires a time investment.  You have to invest in time to exercise, time to pick the right foods, time to take care of your spine, and time to manage your stress.  The excuse that “I’m to busy” is just that…an excuse.  You have to have health as a priority.

Committing to a lifestyle change that includes healthy choices forces you out of your comfort zone.  Albert Einstein said “The definition of insanity is doing the same thing over and over again and expecting different results.”   Too often, unfortunately, a person will wait indefinitely to magically get well.  As the old saying goes, “If your ship doesn’t come in, you may have to row out and meet it.”  If you’ve been waiting indefinitely to get better, you’ll ultimately have to come to the realization that change may be your only solution.  Change can be uncomfortable but, in my experience, more often change can be extremely fulfilling.  Let go of your unrealized fear and make a commitment now to change.

2.        Fear of trying something new – If the solutions you’ve always done aren’t working for you, why are you still doing them.  It always fascinates me when I talk to a patient who has had back pain for years and has been doing the same interventions they have always tried but they don’t get any better, at least not in any meaningful way.  Again, change can be uncomfortable but fear may be preventing you from growing and improving for lack of trying.  William Shakespeare has said “Our doubts make us traitors, and make us lose the good we oft might win by fearing to attempt.”  Maybe the solution you need is out there.  You just haven’t found it because fear has prevented you from even trying anything outside your self imposed comfort zone.  What solutions have you eliminated, not because they didn’t work, but because you were too afraid to try them in the first place?

3.       Fear of financial expenditure – Of course, in our current economy, this can be a very real fear.  Many people are afraid to commit to being healthy because they feel it may be a bad investment.  They’re afraid of sending for their health but not getting a likewise return.  Well, let me tell you, being sick is a lot more expensive than being healthy.  You have to look at your health as an investment for your future.  A little time and money invested now may save a literal fortune later.

I understand that money can be a touchy subject for a lot of people but, like a time commitment, my experience has shown me that money is truly less of a mitigating factor than priorities.  Frequently, we’ll see patients in our office who, once they calculate an estimated cost of their care plan, claim poverty and will completely discontinue care for financial reasons.  Too often however, I’ve found that these same people drive a $50,000 Mercedes, have a personal trainer or a cleaning lady, or even recently remodeled their house.  For them, health is just not a priority.  Their luxury lifestyle is more important and it may eventually cost hem their health.  Do you have your priorities straight?

4.       Fear of hope – One of the things I am seeing more and more often at some of the events we work, and with many new patients who present to our office, is a loss of hope.  Many have been told they are destined to live with pain or disease for the rest of their life.  Many have been told that they are fated for illness or that sickness is inevitable for them.  In my opinion, there is no greater disservice done to a person than to steal that person’s hope.

There is always hope for any condition or disease.  I don’t think there is a condition out there that doesn’t have a documented case of a miraculous recovery.  Too frequently, I’ve seen people with reversible conditions completely give up on the ability to be well because someone foolishly told them it can’t be done.  Just because someone says it can’t be done doesn’t make it true.  Obviously, there are no guarantees in life and you shouldn’t expect or believe absolutes but that doesn’t mean you should give up.  It’s heartbreaking for me to talk to a person who has a condition that we can most likely help, only to have them never commit to wellness because they’ve had their hope stolen from them.  Don’t give up!  Become the inspired healthy individual you were meant to be!

Ask yourself, are you even willing to get well?  Are you willing to commit to you?  My experience has shown me that, more often than not, the answer is no.  That’s why only about 8% of the population will ever see a chiropractor.  That’s why less than 25% of people have a regular exercise regimen.  It’s why so few people take vitamins.  It’s why fast food is a multibillion dollar industry.  It’s why prescription drug sales are on the rise yet, according to the World Health Organization, we’re 37th as a nation in general health.  Unfortunately, my experience is that people expect health but reject commitment but you can’t have one without the other.

No one will ever care more about you than you.  To that end, no one can force you to be well.  Being healthy is a choice.  What you have to decide is whether you can move past your fear and commit to being the amazing, inspiring, and unstoppable individual you were built to be.

Fat and Happy or Fit and Healthy

There is an old expression that describes contentment as “sitting fat and happy.”  Our modern lifestyle seems geared toward having both, often at the expense of your health and longevity.  While the United States has one of the most sophisticated healthcare delivery systems in the world, we rank 37th in overall health according to the World Health Organization.  Why is that?

Look around you.  We live in an age that is designed to sabotage our health.  Cheap, poor quality food is readily available at every turn.  Our jobs are slowly moving away from physical labor toward a computer driven economy that inhibits exercise.  We even have moving sidewalks.  So, the question becomes is “sitting fat and happy” the picture you had for your life?

Let’s look at the results of a sedentary lifestyle.  There are endless known effects of lack of exercise and poor diet, including:

1.        Increased risk of heart disease

2.       Increased risk of diabetes

3.       Increased risk of cancer

4.       Increased risk of stroke

5.       Decreases immune system

6.       Sleep difficulty

7.       Depression

8.       Digestive problems

9.       Decreased life expectancy

10.   General decline in health

The “fat and happy” lifestyle is a recipe for disaster.  While you may enjoy temporary satisfaction, you are setting yourself up for long-term failure.

Unfortunately, many people are led to believe that being healthy is out of their reach.  They’ve been told that illness is just inevitable and they are destined to suffer the rest of their life with some form of chronic infirmity.  Worse, many of the people telling them this are the very people they trust with their health decisions.

The truth is exactly the opposite and you have more power than you know.  Being healthy is a choice as much as being sick is your decision.  Your body is a self healing machine and functions optimally with adequate fuel and proper maintenance.  Further, where you are in your health right now is more likely a reflection of the decisions you have made up to that point rather than an accident of genetics or fate.  The biggest detriment to being healthy may be you.  Lack of exercise, poor diet, high amounts of stress, and poor nervous system health all contribute to a decline in your overall well being.

If we’re told that as we age getting sick is normal, does that make the 90 year old healthy individual on no medications abnormal?  When did sick become the new normal?  Where you are in your health is a product of the choices you make, a cause and effect.  If you choose to exercise or not, there will be an effect.  If you choose to eat junk food or vegetables, there will be an effect.  If you are able to manage your stress or not, there will be an effect…and so on.

Disease does not occur in a vacuum.  It’s the deliberate result of years of poor decisions and neglect…years of “sitting fat and happy.”  You need to understand that the decisions you make now about your health may determine whether you spend the later years of your life sick and tired or fit and healthy.  The decisions you make now may even shorten or prolong your life.

Even if you are sick, there are ways to restore your health.  No, taking ibuprofen for pain, an acid reducer for acid reflux, or an antibiotic for a sinus infection does not make you healthy.  You can’t get health from chemicals in a bottle.  Medications are only designed to alter body functions in order to manage a disease process…cause and effect.  They are not vital nutrients.  In other words, you’re still “fat” (or, more appropriately, sick) but at least you’re happy.  Health can only come from one place…from inside you.  The decision you have to make is whether you are willing to make the good decisions to take care of yourself as an insurance policy for your future.

The ironic thing about health is that most people know what they need to do to be healthy.  They know they need to stop eating the junk.  They know they need to eat more fruits and vegetables.  They know they need to get more exercise.  They know they should take care of their spines.  Many of the patients I talk to even know that the medications they take are not the solution they are looking for.  Still, they choose not to do anything about being well and prefer to live “fat and happy.”

Each day is a new cross-road in your life.  Each day, you have the option to take care of yourself or not.  Keep in mind that every day you choose not to act builds upon the next.  Ultimately, you need to decide for yourself whether you are going to live each day “fat and happy” or fit and healthy.

You Are What You Eat

Anything you put in your body that’s not food is a poison…period.  While this fact is lost on the masses who shovel chemically laced food and medications into their mouths without a second thought, the truth is the truth.  From a genetic and developmental standpoint, your digestive system is designed to process food.

So, what is food?  You probably remember.  No, it’s not a microwavable burrito, curly fries, or a bag of potato chips.  Food is a carrot.  Food is a piece of grilled chicken.  Food is an apple.  Food is a salad.  Essentially, if it comes from a plant, but doesn’t grow on a plant, a lot of what’s in it is not food.

Nowadays, we live in a society of convenience.  Quick and easy meals are everywhere.  Why cook dinner when you can just pick it up on the way home?  Even illnesses have become more convenient as there seems to be a treatment for just about every sort of symptom.  Our lifestyles abound with chemical exposures, the most direct of which is what we ingest.

The United States Food and Drug Administration allows thousands of non-food chemicals into the food supply.  This includes everything from artificial sweeteners and flavor enhancers to preservatives and colorings.  Much of the meat we consume is tainted by hormones and antibiotics and even some of the chemical additives we regularly ingest are sold to us as “healthy.”

Let’s take the example of margarine.  For years, margarine was sold as a “healthier” alternative to butter.  Lo and behold, after years of consumption, it turns out that the exact opposite is true.  It really shouldn’t have been any surprise.  Look at the back of a package of margarine versus a package of butter.  Margarine is a chemical soup of up to 20 different ingredients, most of which are unpronounceable, and in my opinion not fit for consumption.  Butter’s ingredients are simple: milk, cream, and salt…all food.

Artificial sweetener is another example of a chemical alternative that’s been sold to the masses as “healthier” for them.  Never mind that there is some research that suggests that saccharine is a potential carcinogen, and aspartame and sucralose are both potential neurotoxins.  Your body is designed to process sugar not the reasonable approximation of sugar.  The problem is not the sugar itself, it’s the copious volumes we as Americans consume per year.

Even the vitamin supplements you take may not be all they are cracked up to be.  Many of the larger vitamin suppliers provide their vitamins as a “chemical isolates.”  Meaning, the vitamin has been mass produced in a laboratory from simpler chemicals to manufacture a reasonable approximation of a natural vitamin.  The problem is that many of these chemical vitamins are missing key enzymes and cofactors that make the vitamin usable by your body.  So, some of the supplements you take may actually be worthless.  For instance, many supplement manufacturers list vitamin E as ‘alpha-tocopherol’ but this is only one component of a larger vitamin E complex.  To get the complete vitamin, you need beta, gamma, and delta tocopherol along with selenium, xanthine, and lipositols.  I know that sounds like a chemistry lesson, but what you don’t know about your supplements may be costing you money and even affecting your health.   Go with a whole food supplement manufactured from food.  After all, that’s what you’re built to digest.

Last, but certainly not least in the chemicals we regularly ingest, are the medications we take. Your body is not a chemistry set.  It’s a finely tuned biochemical producing machine.  Medications are not vital to life and are not essential nutrients.  Granted, for a person suffering from acute and chronic illness, their effects can be miraculous, but no one ever died of an aspirin deficiency.  Still, patients routinely list aspirin in their vitamins on our new patient intake forms.  That’s the effect of marketing and deficient patient education.  Medications are designed to produce a desirable effect within the chemistry of the body.  Often, this comes with a barrage of less than desirable effects (side effects).  The medications you ingest will chemically affect the tissues of the body in specific ways and your body will respond to those effects based on your individual health.  Your liver then has to process and package those chemicals for excretion out of the body.  Well, what happens when your medication consumption becomes greater than your body’s ability to excrete them?  You become toxic.

Now, you may be so ill as to need the medications you take just to stay alive.  As a chiropractor, I’ll be the first to say that I would never tell a patient to take or not take their medications.  That’s between the patient and their medical doctor.  I have no objection to required medications as a life preserving and improving methodology.  You just need to be aware of the positive and negative effects of regularly ingesting significant amounts of artificial chemicals.  It does not come without a price.  What I will encourage, however, is the patient to become better informed about the treatments they receive, both positive and negative, and ask their doctor better questions.  Your physician works for you, after all.

You see, illness is not an accident.  Illness is the result of neglect and exposure.  Not eating correctly, feeding ourselves convenience foods laced with chemicals, and even intentionally ingesting non-natural chemicals are all factors that can make us sick.  The most overlooked aspect of this scenario is that you ultimately have near full control over your chemical exposures.  If you want to be healthy, make better decisions, ask better questions, and make health a priority.   When you decide to take charge of your own health and be conscious of the good and bad decisions you make on a daily basis, that’s when you have true power over your health.

Limitless Choices: Finding The Exercise That’s Right For You

When it comes to exercise there are almost limitless options available.  With so many choices, people are often left guessing which type of exercise is right for them.  Facing this decision, there is a lot to consider, including:

1.        What are your goals?

2.       What are you physically able to do?

3.       What form of exercise will fit in your time constraints?

4.       What do you enjoy?

5.       What can you afford?

What are your goals?

This question is probably one of the most neglected when starting a successful exercise regimen.  To truly succeed and be consistent with your exercises, you must begin your goals in mind.   Which of the following is most important to you?

1.        Flexibility

2.       General Muscle Strength

3.       Endurance

4.       Overall muscle definition

5.       Core muscle strength

6.       Weight loss

Becoming clear on your goals will help point you in the direction of the exercise or exercises that will most allow you to accomplish those goals.  So, you have to consider what’s possible given the following primary exercise forms:

1.        Range of motion exercise – This form of exercise can include yoga, pilates, generalized muscle stretching, Tai Chi, or Qi Kung.  Range of motion exercises are ideal for that person who is looking to regain flexibility and decrease stiffness.  Generally, a person who suffers from stiffness or generalized soreness should include some form of range of motion exercise, though this form of motion is ideally suited for anyone.  Flexibility exercises will help lengthen tight muscles, decrease stiffness, and improve overall range of motion.  A weakness with this form of exercise is that it generally does very little to improve cardiovascular tone and may only minimally improve muscle strength.  Weight loss is also nearly impossible with range of motion exercises alone.

2.       Strengthening exercise – Building muscle strength is an extremely popular form of exercise.  Generally, this includes lifting weights (free weights or machines) and any other exercise that is done against resistance.  This form of movement is extremely effective for the person looking to boost muscle strength, produce definition in their muscles, and increase muscle mass.  Weaknesses with this form of exercise are that it produces very little cardiovascular workout unless resistance is produced with ballistic repetition (quick reps with a higher risk of injury).  Additionally, if weight loss is your goal, and it is for some, visual body changes will be a more reliable method of tracking progress than measuring weight.  Generally, resistance exercise will produce a bulky muscle mass rather than the leaner look which accompanies cardiovascular exercise.

3.       Endurance Exercise (Cardiovascular) – Probably the most important requirement for staying well is a healthy cardiovascular system.  Endurance exercises can include walking, but biking, running, elliptical, pool laps, or even calisthenics to help elevate your heart rate while boosting your exercise endurance.   This type of exercise helps to build lean muscle tone and can help to boost your metabolism, leading to increased energy.  Calorie burning is also relatively high, which can lead to rapid weight loss and generally results in a slimmed physique.  While cardiovascular exercise will help to boost your endurance, it will be more difficult to build muscle mass and short resistance to heavy load (found in strength training).  That being said, cardiovascular exercise should be a critical component of any exercise regimen as it helps to strengthen the heart and improves circulation to the extremities.  Keeping that in perspective, no one ever died of muscle weakness, but a weakened heart and circulation can kill you.

Generally a combination of all three is most ideal.  Having worked with thousands of patients over the years, I can say that flexibility exercises are the most neglected of the three major forms of exercise.  All, however, are important to improving and maintaining optimum health.   Many newer forms of exercise are emerging that incorporate aspects of all three such as cross-training, plyometrics, cardio kick-boxing, or boot camps.  There is an exercise regimen out there for you.  You just have to do it.

What Are You Physically Able To Do?

When beginning a new exercise regimen, you have to consider your own physical ability and limitations.  Not every exercise is meant for every person.  For example, a deconditioned person, not used to regular exercise, may not want to begin with a rigorous plyometric exercise.  Likewise, a person who is unable to bear weight for very long may benefit from starting with pool exercises before beginning a walking regimen.

Injuries while exercising are extremely common, usually the result of exercising beyond a person’s ability.  Two popular exercises I would also generally recommend against for most individuals are squats and dead-lifts.  Both have a very high risk of injury, usually because they’re done incorrectly, and have alternative exercises that will produce the same result with much lower risk of damage.

Exercising within a comfortable pain free range of motion is also key to preventing injury.  While the desire is to tax the tissue so as to produce a desired effect, that has to be weighed against the risk of tissue damage if you cross that line.  Exercising with proper form and being proactive about safety will give you a better workout and decrease the likelihood of having to stop your regimen due to an injury.

What  Form Of Exercise Will Fit In Your Time Constraints?

We live in a day and age where time is limited and valuable.  So, then, is your health.  With more and more people becoming more sedentary than ever before, it becomes ever more critical to incorporate an exercise regimen into your daily routine.  Simply put, you have to get moving.

The excuse I always hear is “I don’t have time to exercise.”  I need you to understand that statement is a total cop-out.  What it really means is “exercise is not important to me.”  Incorporating exercise into your regiment is a matter of priorities.  It’s always interesting how the person who “doesn’t have time to exercise” has plenty of time to watch TV, go out to dinner, sleep in on the weekends, or hang out with friends.  It’s never a matter of time.  It’s a matter of priorities. If it were important, you would make the time.

For those looking to be healthy, exercise becomes something that other commitments are scheduled around, not the reverse.  Ultimately, you will have to find an exercise that not only works for you but you can schedule your lifestyle to accomodate.

What Form Of Exercise Do You Enjoy?

It can truly be said that the best exercise in the world is the one you will actually do and do consistently.  With limitless possibilities for exercise, there is an exercise for just about anyone and there is some form of exercise that everyone will enjoy.  You just have to find it.

Whether, you have a knee replacement, back pain, or are just generally ill, there is an exercise for you.  So, what do you like to do?  Some like to hike while others prefer lifting weights.  Still others enjoy an evening run or a morning swim.  Finding what you love doing and sticking with it is a critical key to be successful at any exercise regimen you choose to pursue.

What Can You Afford?

This section should almost be a non-issue, because exercising is basically free.  You don’t need a fancy gym membership or home equipment to exercise.  You can go walking or running outside for no charge.  You can also make a ‘poor-man’s weight set’ out of some empty milk jugs.  Stretching can be performed in your living room and you can do calisthenics with no additional equipment.   You need to change your perspective on what it takes to get moving.  Unfortunately, many people use expense as an excuse not to exercise.  True, there are many amazing gyms and facilities where you can get a great workout, but don’t let the lack of a membership deter you from getting the movement you need to stay healthy.

Joining a gym does offer several benefits, however.  Exercising with your peers adds motivation and being away from home may decrease the likelihood that some form of distraction will take you off task.  Further, the classes offered in a gym may also guide you toward specific forms of exercise and help you exercise more safely.  The equipment available may further open options for specific exercises not possible at home.  A personal trainer may also add accountability and ensure that you exercise safely.

If you are fortunate enough to afford a trainer, choose one that most matches your fitness ideal and seems to represent your own goals.  So, a person working toward larger bulk muscle mass and definition should not necessarily choose a fairly slim, slender trainer, and a person looking to build a more feminine physique may not want a male body builder to train them.

Ultimately, the most successful form of exercise for you is the one you will actually do and continue with.  Oftentimes, people will give up on regular exercise because they feel like they don’t enjoy it.  Well with so many possibilities, find what you do enjoy and stick with it.  Only consistency will give you the desired results you are looking for.  Becoming healthy takes time and you have to invest in yourself to get the results you expect.

Adjust Your Thinking: Chiropractic First For Low Back Pain

Recently, I was doing some research on low back pain and common treatments for the condition.  What struck me as peculiar was how difficult it was to find accurate information on chiropractic care in the medical literature.  Having seen thousands of patients with back pain over the years and watching the vast majority of them improve with spinal adjusting, it seems to me to be inexcusable that chiropractic care is not the number one consideration when discussing caring for patients with back pain.

My search was rife with cautions and contraindications, most of which were inaccurate to say the least, and very few medical sites even referenced chiropractic spinal adjusting at all as a valid treatment for back pain.  Sure they’ll list about every other form of medical procedure from drugs to surgery, rarely mentioning known complications to those treatments, but chiropractic care is noticeably absent, ironic considering the success rate and safety record of chiropractic care versus traditional treatments for this condition.

According to WebMD, one of the foremost sources of health information on the internet, over 22 million Americans seek chiropractic care annually and over a third of those patients are seeking care for back pain.   Additionally, research confirms that chiropractic care is effective for the treatment of back pain, neck pain, and headaches.  Moreover, WebMD also reports that the satisfaction rate for patients seeking care in a chiropractic office is 95%.

So, why does the mainstream medical establishment still apparently have difficulty embracing chiropractic care as an effective valid option for patients with back pain?  I have spoken with many medical physicians over the years and their opinions are generally across the board.  Most, I have observed, really have no idea about how chiropractic works, why it is effective, or even what happens in a chiropractic office.  Essentially, I’ve inferred that they just think chiropractors ‘crack backs’ and the patient gets better either by magic or would have improved anyways.

Part of the reason for this misconception and poor understanding of the nature of spinal adjusting is that so many doctors, in my experience, have ever even been to a chiropractor.  Worse, with so much antiquated and disinformation prevalent from “respected” sources, it’s tough to sum up chiropractic care from a medical literature perspective.  I’ve seen, though, that those few medical doctors we’ve worked with in our office have a completely different opinion of chiropractic care once they become a patient.

When researching treatment options for low back pain, options such as lifestyle modification, physical therapy, oral medication, or even surgery are very common in searches.  Too often, unfortunately, chiropractic care is omitted altogether, though it may arguably be the most effective method of addressing the cause of the pain, rather than just covering the symptoms or offering temporary relief.  Even the National Institute of Health refers only briefly to ‘spinal manipulation’ and does not use the term ‘chiropractic’ at all when suggesting treatment options for back pain.  This is despite the fact that a 1992 government sponsored study by the RAND organization found chiropractic care to be more effective and less costly than medical care for the treatment of acute back pain.

Deepak Chopra, M.D. has said “instead of thinking outside of the box, get rid of the box.”  For too long, options for the treatment of back pain have been confined to limited ‘box thinking.’  Chiropractic care has been an established healthcare choice for over a century and its effectiveness for treating low back pain is well documented in the peer review literature.

Sites that offer back pain relief suggestions should be recommending chiropractic care as a first choice, especially given its effectiveness rate and safety when compared to medical care for comparable conditions.  Instead of burying ‘spinal manipulation’ in the second half of an article on back pain, the article should be saying, “If you have back pain, see a chiropractor first!”

It’s time to toss out the box that traditional methods are the only ‘solution’ for back pain.  Medication, for one, does nothing to address the cause of the pain and merely offers symptom relief.  It completely ignores the fact that pain occurs for a reason.  Surgery may directly address the cause of the back pain but comes with high procedural risk due to its invasiveness and relatively high potential for failure, not to mention limited options for care post-surgery, should the procedure fail.

Chiropractic care has a proven track record of safety and high effectiveness for low back pain.  Risk of complication from adjusting is also very low.  So, why then is chiropractic not the first choice in all instances for mild to moderate back pain?  The only answer can be fear.  Fear that more patients may choose chiropractic care over traditional medical care for one of the most common ailments in a doctor’s office.  Fear that patients may take fewer pharmaceuticals.  Fear that patients may actually get well and may not need expensive, invasive procedures.  Fear that maybe medicine doesn’t have all the answers.

There is a history of discrimination against chiropractors that goes back 100 years.  As recently as just a half century ago, chiropractors were still being jailed for “practicing medicine without a license.”  This changed in the 80’s, though.  In 1988 the American Medical Association was sued in a case many refer to as Wilk vs. AMA in which the AMA was found to be guilty of violating the Sherman Antitrust Act, essentially conspiring to restrain chiropractic care and guilty of working to prevent medical physician referral to chiropractors.  It also found the AMA guilty of preventing chiropractors from obtaining access to hospital diagnostic procedures and staff.  The effects of this discrimination against chiropractic however, are still being felt today.  While chiropractic care is certainly becoming more mainstream, it still appears as though many medical sites regard chiropractic care as a fringe alternative treatment method.

Fortunately, the art and science of chiropractic has moved ahead by laps and bounds despite the lack of recognition in medical circles.  Most insurance companies now cover chiropractic care and even Medicare will cover spinal adjusting.  An important question is, when will medicine get with the times?  With more and more people choosing alternative medicine every day, chiropractic care has become the wave of the future.

I once saw a quote that said that “research is proving every day what chiropractors have been saying for a hundred years.”  It’s so true.  Chiropractic care is a method whose time has come.  Is it a panacea for back pain?  Not by any means.  But chiropractors should be the gatekeepers for back pain, limiting access to more invasive medical interventions only if conservative care fails.  Who knows how many spines we may save, and how much of a difference we might make in the lifestyle and health of a patient if we adopt this approach?

Referrences:

http://www.acatoday.org/level2_css.cfm?T1ID=13&T2ID=68

http://www.webmd.com/pain-management/guide/chiropractic-pain-relief

http://openjurist.org/895/f2d/352/wilk-dc-dc-dc-dc-v-american-medical-association-a-wilk-dc-w-dc-b-dc-b-dc

http://www.onhealth.com/back_pain_health/page4.htm#low_back_pain_treatment

http://www.rand.org/pubs/research_briefs/RB4539/index1.html

http://pain-medicine.med.nyu.edu/patient-care/conditions-we-treat/failed-back-surgery-syndrome

http://backandneck.about.com/od/faqs/f/failedbackfbss.htm

http://www.ncbi.nlm.nih.gov/pubmed/21463472

The Exercise Paradox: Movement Is Not An Option

Movement is not an option.  It’s a requirement.  A common conundrum that I see on a regular basis in my office is whether or not to exercise when you have chronic pain.  The correct answer is you should always be exercising.  Now, that doesn’t mean that every exercise is meant for every person and doing the wrong ones, based on your condition, may even have a negative effect on your health.  That being said, incorporating some form of exercise into your regimen is critical to maintaining your health and there is always some for of activity you can do regardless of your current health status.

Unfortunately, many people make the mistake of assuming they cannot exercise because of some form of ailment.  Generally they report that exercise “aggravates my knees” or “hurts my back.”  The problem is that the ‘no exercise’ solution really does nothing to improve that person’s health and may even be making it worse.  Your body is designed to move and the ‘use it or lose it’ rule really is directly tied to your health,

The World Health Organization has said that “sedentary lifestyle is more harmful than smoking.”  This is a fact that often does not occur to those stricken by pain or where exercise is more of a burden than a benefit.  To be honest, we’ve become a sedentary society where convenience is the rule.   It seems that every aspect of our lifestyle from computers to mobile phones is designed for convenience.  Of the thousands of patients I’ve seen in my office, I’ve noticed that being sedentary for large portions of the day can do more to aggravate a chronic pain issue than even some traumas.  Further, most exercise physiology research confirms that the sooner you can return a person to exercise, the better the long term recovery.

The reasoning for lack of exercise that many patients make is “the more I exercise, the more it hurts.”  The paradox is that the less you exercise, the more it will continue to hurt.  Worse, the less exercise you get, the more deconditioned you will become and the more your condition will advance.  You have to understand that your body is a sensory input and motor output machine.  It requires constant sensory and motor stimulation to stay healthy.  While it may “feel good” to not exercise, it is well known and accepted that prolonged immobility leads to muscle weakness, poor circulation in the extremities, increased risk of cardiovascular disease, respiratory problems, and can contribute to neurological symptoms.

For most people, a better solution is not that they can’t exercise, it’s that they need to exercise smartly.  For example, you can’t expect a person with severe arthritis in the knees to begin a walking regimen.  However, pool exercises may be a good place to start, then transitioning to a recumbent exercise bike.   Likewise, arm exercises using weights may also be a viable option to help maintain skeletal muscle tone and improve circulation to the extremities.  Either way, not exercising is not an option.

From heart disease to degenerative arthritis, exercise is possible and even necessary to maintain or restore health.  The question becomes then, what exercise is best for you when establishing an exercise regimen?  Many people just don’t know where to start when they are in pain and looking to rehabilitate themselves.  I will generally advise my patients to begin as easily as possible, exercising in a pain free zone.  While there is a temptation to work through the soreness, exercising while in pain can often aggravate the affected area and does little to rehabilitate it because the targeted muscles are guarded, your body compensating with other muscle groups.  Begin at the beginning.  Ease into any new regimen and exercise in a pain free range of motion.

Once you find a regimen you are comfortable with, begin building on that foundation.  Avoid those motions and movements that may aggravate your condition, focusing instead on the movements you are able to do well.  Over time, increase the amount of time, reps, and resistance as the exercise becomes easier.  Ultimately, you will begin rehabilitating yourself, improving your strength and range of motion via your own physical work.

Besides pain, exercise is a fundamental requirement for the person looking to become healthy and stay healthy.  In fact, your body depends on small amounts of stress in order to more adequately heal.  Movement improves circulation to the tissues which brings in oxygen and nutrients to help keep muscles, ligaments, tendons, cartilage, and even organs healthy.  Movement also stimulates nerve firing to help improve nervous system function, decreasing pain, improving muscle tone, and improving balance and coordination.  Movement against gravity will help strengthen your core and improve your posture.  Increased heart rate will also help keep your heart, lungs, and blood vessels healthy.

There is a solution for just about anyone.  Of course, the best exercise anyone can do is the one they are actually consistent with on a regular basis.  Excellent exercise habits will produce excellent results.  If you are only hit or miss with your regimen, expect corresponding results.  If you neglect exercise all together, expect illness to be an eventuality for you.