In my Portland, Oregon chiropractic, nutrition and hypnosis clinic, Optimum Function, I often see patients who come to me to stop smoking through hypnosis. Many of them also need help losing weight and becoming healthier and more active; these patients often see the best and most long-lasting affects. Often, it is these patients who are the ones to permanently stop smoking bcause they change their entire lifestyle with regards to exercise, food and habits.
If you have comments or questions, leave them here or contact me through my website.
Having had a few patients come in to my chiropractic, nutrition and functional medicine clinic in Portland and email me with this questions, I thought I’d write a blog with some info and a couple of resources to help answer this problem. This blog is not meant to diagnose or treat anyone with any type of ailment and is written for information purposes only. If you truly want to differentiate between H1N1 and a cold, you should go see a healthcare provider or call a local nurse hotline.
Here’s some info to help you differentiate between H1Ni and a cold:
Fever
Fever is rare with a cold.
Fever is usually present with the flu in up to 80% of all flu cases. A temperature of 100°F or higher for 3 to 4 days is associated with the H1N1 flu.
Coughing
A hacking, productive (mucus- producing) cough is often present with a cold.
A non-productive (non-mucus producing) cough is usually present with the H1N1 flu (sometimes referred to as dry cough).
Aches
Slight body aches and pains can be part of a cold.
Severe aches and pains are common with the H1N1 flu.
Stuffy Nose
Stuffy nose is commonly present with a cold and typically resolves spontaneously within a week.
Stuffy nose is not commonly present with the H1N1 flu.
Chills
Chills are uncommon with a cold.
60% of people who have the H1N1 flu experience chills.
Tiredness
Tiredness is fairly mild with a cold.
Tiredness is moderate to severe with the H1N1 flu.
Sneezing
Sneezing is commonly present with a cold.
Sneezing is not common with the H1N1 flu.
Sudden Symptoms
Cold symptoms tend to develop over a few days.
The H1N1 flu has a rapid onset within 3-6 hours. The flu hits hard and includes sudden symptoms like high fever, aches and pains.
Headache
A headache is fairly uncommon with a cold.
A headache is very common with the H1N1 flu, present in 80% of flu cases.
Sore Throat
Sore throat is commonly present with a cold.
Sore throat is not commonly present with the H1N1 flu.
Chest Discomfort
Chest discomfort is mild to moderate with a cold.
Chest discomfort is often severe with the H1N1 flu.
The test is inexpensive, in fact, for a limited time, I am offering it for $49! This includes my interpretation, report and recommendations if any. My optimal ranges for vitamin D are 60-100ng/dl, levels below 35ng/dl or so are usually considered deficient but levels above 60ng/dl seem to be best for overall health.
Here are some vitamin D facts:
Most (probably all) cells in the body can synthesize Vitamin D
20% to 80% of Americans may be vitamin D deficient
Vitamin D deficient patients can absorb only 1/3rd as much calcium as those with adequate levels
Adequate Vitamin D may prevent cancer (prostate, colon, breast); the process of conversion from inactive to active Vitamin D is a growth regulating process in cells.
SPF 8 blocks body vitamin D production by 97.5%
SPF 15 blocks body vitamin D production by 99.5%
Vitamin D Research:
RELATED DISEASES – “The role of vitamin D deficiency increases the risk of many common and serious disease processes including some common cancers, type 1 diabetes, cardiovascular disease and osteoporosis… Vitamin D deficiency is often mistaken or misdiagnosed as fibromyalgia… It is reasonable to perform annual Vitamin D testing to monitor for deficiency. Holick, MF, Vitamin D: importance in prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004 Mar;79(3):362-71. MAYO CLINIC STUDY – 150 Patients with persistent, nonspecific musculoskeletal pain for 4 consecutive months were virtually all found to be vitamin D deficient (< or = 20 ng/ml) level and many were severely deficient. They concluded that: All patients with persistent, nonspecific musculoskeletal pain are at high risk for the consequences of unrecognized vitamin D deficiency, including those considered at low risk for such deficiency. Vitamin D testing for such individuals should be standard practice. Plotnikoff GA, Quigley LM, Mayo Clinic Proc. 2003 Dec; 78(12):1463-70 Prevalence of severe hypovitaminosis D in patients with persistent, nonspecific musculoskeletal pain. LOW BACK PAIN – A study of 360 patients (where 90% were Saudi Arabian women where most women are veiled) experiencing low back pain with no obvious cause for 6 months found 83% of the patients had abnormally low vitamin D levels. Spine. 2003 Jan 15;28(2):177-9. Vitamin D deficiency and chronic low back pain in Saudi Arabia
Here’s a list of condition associated with inadequate levels of Vitamin D from sunlightd.org
Every body needs sunlight and vitamin D. Deficiency or insufficiency has been associated with:
Adrenal insufficiency
Alzheimer’s
Allergy
Autoimmune disorders
Cancers of the colon, breast, skin and prostate
Depression
Diabetes, Type 1 and 2
Gluten intolerance
Heart disease
Heavy metal toxicity
Hypertension
Infertility
Learning disorders
Lectin intolerance
Misaligned teeth and cavities
Myopia
Obesity
Osteomalacia
Osteoporosis
Parkinson’s
PMS/PMDD
Psoriasis
Rickets
Seasonal affective disorder
Metabolic Syndrome/Syndrome X
and more…
So….. Vitamin D is not just important for bone health; get yours tested today!
Hey everyone, I just uploaded another video update about vitamin D. Come on in to my chiropractic, nutrition, functional medicine and hypnosis clinic, Optimum Function in SE Portland and I’ll order a vitamin D test for you and help you optimize your levels.
The Mercer Study that included authors from Mercer Health and Harvard, published their report on the effectiveness of Low back and Neck pain. In This study, they find that chiropractic care is more effective than anything else used to treat low back and neck pain. In addition, they find that it’s pretty cost effective too….. like we all didn’t know this
In my Portland, Oregon chiropractic nutrition, functional medicine and hypnosis clinic, Optimum Function, I see patients with low back and neck pain as well as patients with shoulder, elbow, knee pain and more. Usually, if I can treat it, the pain is resolved quickly and function is restored; if I can’t treat it, I can refer the patient out to one of the many great providers, usually with more of a specific diagnosis to help speed the course of treatment up a bit. Lastly, not every patient receives an adjustment, some receive Graston Therapy, Cold Laser, Flexion/Distraction, Traction, Arthrostim adjusting and mobilization, Vibracussor percussion and various other mobilization and soft tissue techniques.
Picking “one therapy” seems nearly impossible but in light of the current debate about the future of health care in the United States, I have to give homage to not one, but rather three therapies that stand above the others in helping to reduce the risk and prevalence of many chronic illnesses.
These three therapies can drastically reduce pain, inflammation and fatigue; these are three of the major components of the major diseases plaguing Americans. The medical names of the disorders associated with these signs and symptoms include but are not limited to the following:
Fibromyalgia (muscle pain and fatigue)
Irritable bowel syndrome
Chronic headache
Arthralgias (arthritis symptoms)
Metabolic Syndrome (pre-diabetes)
Chronic fatigue
Fibrocystic breast disease
syndrome
Allergies
Environmental/Chemical Sensitivities
Hypertension (high blood pressure)
Dyslipidemias (elevated cholesterol)
Prostatitis (prostate irritation)
Cognitive impairment (short term memory)
Dyspepsia and gastrointestinal reflux disorder (digestive problems)
Sleep apnea
Eczema and rosacea
Although none of these conditions are immediately “life threatening,” they are common chronic problems that become more troublesome over time if not corrected. These are also conditions that can progress to more serious diseases if not detected and corrected early.
In a pharmacological model each of these conditions would be treated with its own family of medications to manage symptoms not reverse the condition in many cases. This often results in people taking several medications, all of which have the potential for adverse side-effects and drug to drug interactions. This opens-up a “pandora’s box” of prescription medications often being prescribed to counter the side-effects of the original medication. It can become a “cyclical nightmare” for many patients
Therapeutic Lifestyle Changes (dietary, stress-relief and exercise)
Stay tuned for posts that explain each of these therapeutic interventions. If you are in Portland, Oregon and want to learn more, you can go to www.OptFunction.com and click on the button at the top of the site that reads, “Schedule Appointment Online”. In addition, you can learn more about functional medicine at Optimum function by clicking on this link: Portland, Oregon Functional Medicine.
Here are some simple rules to follow when weight training to protect your shoulders. Remember, you can make all of the changes in the world, but if you continue to lift beyond your capacity or lift incorrectly, it won’t be a matter of “if you get hurt”, you WILL hurt yourself. Technique is everything. Do it right or don’t do it at all.
The “Dont’s” of Weight Training: Protect Your Shoulders
No bench pressing with a straight bar
No lat pulls behind the neck
No overhead pressing
No upright rows
No “empty can” exercises (modified empty can is fine)
No Straight Bar
Use dumbbells to replace straight bar on flat and incline bench.
Dumbbells strengthen the “weak link”, rotator cuff, stress proprioception.
Straight bar weakens and damages the shoulder.
Even better….use kettlebells. I can teach you how to properly use them and even teach you one exercise that can replace almost all of your other exercises! Contact me for more info.
No Lat Pulls Behind the Neck
Replace with front pull (bring chest to the bar) or reverse grips.
Lat pulls behind the neck cause shoulder instability and neck pain.
No Upright Rows
They cause shoulder impingement
They cause abduction and internal rotation which can damage your subscapularis muscle
Normal shoulder motion is to externally rotate and abduct (the opposite of the above harmful movement); this optimally loads the shoulder
No Overhead Presses
At-risk position; for anterior shoulder instability;
Causes shoulder impingement, especially internal impingement.
No Empty-Can Exercises
Internal rotation with abduction causes impingement.
Replace with “full-can” exercises…. or better yet, replace all you shoulder exercises once stability is gained with the Turkish Get-up; contact me for more info
You can also replace empty can exercises with side-lying abduction AKA side-lying lateral raise AKA “full can”.
Other Errors That Can Cause Injuries To Other Areas of Your Body
One-arm rows: Letting the weight traction the shoulder during this exercise.
Knee extensions: Open-chain exercise causes shear in the tibia.
Squats: Squat using body weight only first for conditioning.
Back extensions: Don’t swing; elevate incrementally.
Seated rows: Don’t flex the back; be sure to retract shoulder blades first, then pull with shoulders and elbows. Use ropes or chains when possible; this allows the shoulder blades to fully retract around the thorax.
Increasing Weight and Keeping the Shoulder Safe
Pick a weight you can perform for 12 reps.
Give three to four weeks for accommodation.
After four weeks, add five pounds to dumbbell exercises and 10 pounds to two-arm exercises.
Increase weight on one exercise per workout.
When weight is increased, decrease reps to six.
Every two weeks, increase by two repetitions until you reach 12 reps.
Stay at 12 reps for two weeks, then increase weight and decrease reps as previously detailed.
Pyramid Workouts
Decrease boredom and increase strength gains.
Example: Flat dumbbell bench press
Set #1 50lbs 12 reps
Set #2 55lbs 10 reps
Set #3 60lbs 8 reps
Set #4 65lbs 6 reps
Changing Weight in the Pyramid
Perform the pyramid one to two times per week. The other workouts for example, would be performed using 55 lbs, for two to four sets. When 12 reps can be performed with this weight for two weeks, the pyramid shifts so that 55 lbs is the new starting weight.
Set #1 55lbs 12 reps
Set #2 60lbs 10 reps
Set #3 65lbs 8 reps
Set #4 70lbs 6 reps
Maintaining Shoulder Flexibility
Posterior capsule stretch (behind the back or across-body while pulling on your arm);
Triceps stretch;
Behind-the-back stretch;
These exercises can be performed using a towel, bat, stick or golf club.
Summary
Train the weak link. If you don’t know what your weak link is, I can help you figure it out with a functional movement screen.
Realistic goals and expectations will reduce injuries to your shoulder.
Adopt the “condition to train” philosophy; that is, you must first do some prep movements before training. Again, my functional movement screen can help you figure out which movements you should be doing to prep..
Safe training keeps you doing what you love to do.
If you have pain, it “won’t just go away” call me right away!
One-half of all working Americans admit to having back pain symptoms each year. (2)
Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions or diseases.
Americans spend at least $50 billion each year on back pain—and that’s not including time lost from work or the “cost” of being in pain. (3)
Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives. (4)
What Causes Back Pain?
Your back is a complicated structure of bones, joints, ligaments and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.
Manipulation as a Treatment for Back Problems
Used primarily by Doctors of Chiropractic (DCs) for the last century, manipulation has been largely ignored by most others in the health care community until recently. Now, with today’s growing emphasis on treatment and cost effectiveness, manipulation is receiving more widespread attention.
Chiropractic spinal manipulation is a safe and effective spine pain treatment. It reduces pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest. (5)
In fact, after an extensive study of all currently available care for low back problems, the Agency for Health Care Policy and Research—a federal government research organization—recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.6
Remain active—I can help you restore mobility first then I will help you contract the muscles needed to support and stabilize your back; after that, I will help to design a full-body, functional program to keep you stable, strong and healthy.
Avoid prolonged inactivity or bed rest.
Prepare you body for various activities….. even things like gardening! I can help you figure this out
Maintain proper posture. This will be much easier if your joints and muscles are working correctly
Wear comfortable, low-heeled shoes. Shoes like crocs, sanuks, and my favorite, Vivo barefoot shoes (I can order these for you, call me)
Sleep on a mattress of medium firmness to minimize any curve in your spine. Sleep on your side or back, not stomach.
Lift with your knees, keep the object close to your body, and do not twist when lifting.
Work with me to help you make sure your daily activities are performed with good ergonomics.
Once your back pain is gone, I can work with you nutritionally as well to ensure that you reach all of your health and wellness goals. In addition to chiropractic adjustments, Graston Therapy, Kinesiotape, Cold Laser, mobilization and active muscle release are wonderful treatments for back pain that do not involve high velocity movements.
________________________________________
References:
Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.
Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.
This total represents only the more readily identifiable costs for medical care, workers compensation payments and time lost from work. It does not include costs associated with lost personal income due to acquired physical limitation resulting from a back problem and lost employer productivity due to employee medical absence. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD, Summer 1994.
In Vallfors B, previously cited.
Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.
Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.
Yours in Health,Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, HypnotherapistOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
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