Newsletter Archives > ChiroPlanet.com Monthly Health Newsletter: February 2017 Health Newsletter

February 2017 Health Newsletter


Current Articles

» Survival Tips for Standing in Line This Holiday Season
» Concussion Symptoms in Soccer After “Heading"
» Cardiovascular Health May Begin with Breakfast
» Preventing Cognitive Decline with Mental Stimulation

Survival Tips for Standing in Line This Holiday Season

The holiday season is here and with it comes lots of reasons for good cheer…but it can also bring added demands and stress for our bodies. Whether you're shopping for presents, waiting to pick up the perfect dessert or checking out a holiday performance, chances are you'll spend a good deal of time standing in line this season.  The American Chiropractic Association (ACA) offers the following tips to help you avoid muscle cramps, neck stiffness and back pain while waiting in line.  First, dress the part. If you're planning to spend the day shopping or strolling around town checking out the holiday displays, wear comfortable, supportive shoes—not high heels. It's also a good idea to dress in layers so that you will be comfortable going from outdoors to indoors, and vise-versa. And leave huge shoulder bags at home; bring only those items that are necessary for your day—wallet, keys, cell phone—and consider carrying a fanny pack or a backpack rather than a one-shoulder purse.  Once you're actually in line, there are several stretches that you can do to keep your legs from cramping and your back from aching. Start with your toes and work your way up:

  • Spread your toes out as wide as you can and hold for a few seconds and then bring them back to neutral.
  • Stand on one foot while you rotate the opposite ankle and then switch legs.
  • To stretch your calves, lean forward on your toes keeping your legs straight.
  • Bend your knees a little bit, just 5 to 10 degrees, and then straighten them.     
  • Tighten the muscles in your thighs and bottom and hold for 5 seconds and then release.
  • Tuck your butt underneath while sticking your bellybutton out then switch and stick your butt out. This pelvic tilt can be a very small movement, but it is great for taking the pressure off your lower back.    
  • Roll your shoulders backwards several times and then push your shoulder blades together to stretch out your chest.    
  • Open your hands as wide as you can and then gently close them.    
  • In addition to stretching, shift your weight and alter your stance every 3 to 5 minutes to give your body a postural break.

Author: American Chiropractic Association
Source: American Chiropractic Association. November 03, 2010.
Copyright: American Chiropractic Association 2010


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Concussion Symptoms in Soccer After “Heading"

Concussions in soccer may not only come from unintentional hits to the head. "Heading" is a common action taken by soccer players where they intentionally take hits to the head from the soccer ball. In 2013, a study called the Einstein Soccer Study was conducted to research the effects that heading has on soccer players. For over a year, researchers collected information from 222 participants. These participants were asked to answer surveys regarding any accidental or intentional heading, and any symptoms that followed in a given two week span. The participants of the Einstein Soccer Study were predominantly males ages 18-55, and resulted in a total of 470 surveys. Although the study did not unearth the long-term effects of heading on soccer players, it did discover some interesting findings on the primary effects of heading. Of the male participants in the study, 37% claimed to take hits from the ball unintentionally and reported intentional heading an average of 44 times. While 43% of women participating in the study claimed to take hits from the ball unintentionally, and reported intentional heading an average of 27 times. 20% of the participants claimed to experience moderate to severe concussion symptoms after intentionally heading the ball and unintentional hits to the head. Researchers found that the participants who experienced the most hits through unintentional hits and intentional heading, correlated directly with those experiencing concussion symptoms. In the future, studies may be conducted to research the longterm effects of heading and the complications it may cause. For now, it is evident that there are short-term effects on soccer players experiencing both intentional and unintentional hits to the head.

Author: ChiroPlanet.com
Source: Neurology, online February 1, 2017.
Copyright: ProfessionalPlanets.com LLC 2017


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Cardiovascular Health May Begin with Breakfast

There are several ways to lower the risks of heart attack, cardiovascular disease, blood vessel diseases, and stroke. Although it is important to watch the kind of food that goes into the body, many studies have shown that it may be equally as important to pay attention to the timing of meals. Here are three ways to boost cardiovascular health:
1. Meal Planning. According to a statement released by the American Heart Association, planning the meals and snacks that you have throughout the day can help lower the risks of cardiovascular disease. This is due to the metabolic rates of the body throughout the day.
2. Eating Breakfast Daily. Several studies have found correlations between increased cardiovascular health and people who consume breakfast regularly. There is a much lower risk of high cholesterol and high blood pressure associated with those who consume breakfast daily.
3. Lowering Food Consumption in the Evening. At night it is harder for the body to digest and process various foods. Many studies have shown that this may be due to a decreased metabolic rate in the evening. For this reason, lowering the amount of food eaten in the evening can lead to better cardiovascular health.
Using these methods to carefully plan meals and snacks for each day can help reduce the many risk factors surrounding cardiovascular disease including high blood pressure, high cholesterol, obesity, and insulin complications such as insulin resistance.

Author: ChiroPlanet.com
Source: Circulation, online January 30, 2017.
Copyright: ProfessionalPlanets.com LLC 2017


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Preventing Cognitive Decline with Mental Stimulation

With the increasing global concern surrounding dementia and related cognitive problems in the elderly, being able to successfully prevent these issues is of great importance. JAMA Neurology conducted a study to research the effects of various forms of mental stimulation on cognitive delays in elderly participants. The study found several forms of mental stimulation that can reduce the risks of cognitive problems in the elderly. For instance, playing games and participating in regular social events was found to decrease the risk of cognitive delay by more than 20%. While participating in crafting activities can lower the risk by 28%, and learning to use a computer can reduce the risk as much as 30%. Maintaining a healthy lifestyle by choosing to eat healthy and exercise regularly has also been proven in many studies to reduce cognitive delay. Combining this with regular mental stimulation is a great way to help reduce the risks even further. According to Dr. Denise Park of the University of Texas, participating in new activities or tasks may be more effective than the repetition of familiar activities in preventing cognitive problems. Overall, it is important for older adults to participate in mentally stimulating activities and try to maintain a healthy lifestyle through proper diet and exercise. This may prove to be their best defense against cognitive decline.

Author: ChiroPlanet.com
Source: JAMA Neurology, online January 30, 2017.
Copyright: ProfessionalPlanets.com LLC 2017


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