Food for Thought….Tips for a Healthier (and Happier) Thanksgiving

November 17th, 2011

Thanksgiving marks the beginning of the holiday season, and, for many, the beginning of several weeks of over-eating, over-doing, over-spending, and overwhelming their bodies chemically, physically and emotionally.    At Overland Chiropractic, we are committed to bringing wellness to our patients and community by being experts in the identification and treatment of stress.    Thanksgiving is a time for reflection, traditions, and making good memories.   With a little planning, you can have the healthy and happy holiday you deserve.

Since stress can affect your body in many different ways, here are some tips for reducing stress and staying healthier this season:

Chemical Stress:

1. Decide ahead of time that you will only eat until you are satisfied, NOT until you are “stuffed”.   Eat slowly, and enjoy the meal and the company.
2. Drink plenty of water.  It will help you feel fuller and will aid in the digestion of food.  Limit your intake of sweetened, carbonated beverages, alcohol, and caffeine.
3. Consider enzymes to help with digestive issues and the absorption of nutrients.   We would be happy to discuss enzyme therapy with you.

Physical Stress:

1. Take a walk after your Thanksgiving meal.   If you have planned for a walk, you probably won’t be as apt to overeat, and the exercise will help fend off that post-turkey fatigue!
2. Get plenty of rest.   Listen to your body.   Schedule a chiropractic treatment if needed.
3. Make sure to delegate the cleaning, cooking and entertaining responsibilities – you don’t need to do it all by yourself.

Emotional Stress:

1. Have grace for yourself and others.   Family events may be marred by an undercurrent of past experiences or by expectations that are too high.   Remember that no one is perfect, including you, and appreciate your time together.
2. Choose just a few meaningful activities, and don’t be afraid to say “no” to everything else.
3. Make room in your schedule for personal prayer or quiet time.

We are here to serve you and to meet you on the path to wellness.   We wish you the best of health and a wonderful Thanksgiving.

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October 12-20 is Bone and Joint National Action Week

October 13th, 2011

Autumn is here!  Although we usually think of  Spring as the season for renewal, fall can be a great time to re-focus after the hot summer months.

October 12-20 is Bone and Joint National Action Week.  This observance focuses on disorders including arthritis, back pain, osteoporosis, and trauma.  Did you know that nearly half of the American population over the age of 18 -48% of us-  are affected by bone and joint conditions?  These conditions are the most common cause of severe long-term pain and physical disability worldwide.  (Source: United States Bone and Joint Initiative website)

At Overland Chiropractic, we provide comprehensive care for many musculoskeletal conditions, including back and neck pain, headaches, and extremity and low back pain.  In the September issue of Kansas City Health & Wellness Magazine, our office has been recognized for our Cox Technic chiropractic treatment, a natural, gentle, and safe method for alleviating nerve compression and spinal pain.    We use a specialized flexion distraction table to traction areas of the spine, increase the size of nerve openings, and restore more freedom of movement.  Flexion distraction is one of the most-researched techniques for treating low back pain.

Take time this autumn to rejuvenate your body…there is no better time than now to get relief.  Call our office at 913-345-9247 to find out if you are a candidate for this specialized treatment.  You can read more about Cox Flexion Distraction Technic by going to http://www.kchealthandwellness.com/ and clicking on “Past Issues”.

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Dr. Robert E. Patterson, Jr. is now a Certified Chiropractic Posture Therapy Specialist (CCPTS)

June 22nd, 2011

Overland Chiropractic, a Creating Wellness Center, is pleased to announce that Dr. Robert E. Patterson, Jr. is now a Certified Chiropractic Posture Therapy Specialist (CCPTS). Dr. Patterson completed a 36-hour certification course through Logan College of Chiropractic in Chesterfield, Missouri. “Our practice is focused on the patient as a whole,” explains Dr. Patterson. “Strong posture helps you move more effectively and reduces mechanical stress in nearly every part of your body. We are excited to offer an innovative Posture Program for our patients.” Currently, Dr. Patterson is the only Certified Chiropractic Posture Therapy Specialist in the State of Kansas.

Overland Chiropractic is located near College Blvd. and Quivira Rd. at 11791 W 112th St, Suite 101, Overland Park, Kansas 66210. The phone number 913-345-9247. For more information, visit overlandchiro.com.

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Posture month continued: ADAPTATION

June 2nd, 2011

ADAPTATION – The 5th Posture Principle

Over the last month, I have been blogging about the Posture Principles:  Motion, Balance, Patterns, and Compensation.  Now we have reached the 5^th Principle:  Adaptation.  Adaptation is the body’s response to stressors.  Our bodies are very efficient in coming up with strategies to avoid pain and stress.  Unfortunately, while we may be able to avoid pain in the short-term, we have unconsciously entered the Pain Cycle.  Remaining in the Pain Cycle by continuously adapting to pain leads to:  (1) compromised movement, (2) “shifting” of the body’s loads, (3) repetitive stress, and (4) further injury.  Once you have reached step (4), you are immediately thrown back into step (1)….and so on and so on.

The good news is this:  MOTION breaks the pain cycle!

To move out of the Pain Cycle and into the Motion Cycle, a great first step is an Aligned Strong Posture.  Posture training leads to balanced motion.  Balanced motion means freely-moving joints, ligaments and muscles.  It is “youthful” motion!  With freer, more youthful motion comes the ability to effectively exercise.  Exercising while maintaining a strong core maximizes the health benefits and helps prevent injuries.   Training your core muscles helps to keep your body stabilized, and results in a stronger posture….leading to balanced motion, effective exercise, trained and coordinated core muscles…and so on and so on! 

We often hear people say, “Use it or Lose it”.  With posture training, you CAN “Use it to KEEP it”!

Because of the great response to Posture Month at Overland Chiropractic, we have extended it into the middle of June.    We are offering our patients, their families, and their friends a Free Posture Photo Analysis.  Please call our office at 913-345-9247 to claim this offer for yourself and a loved one.    Why put off living better and aging well?  Let’s begin, together, today!

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Tips for Preventing Injury this Summer

May 29th, 2011

With the unofficial arrival of summer tomorrow (Memorial Day), I thought I would re-post a blog from last year.  Enjoy your holiday!

Healthy Summer Living Tips

Injury Prevention Take a few minutes to stretch before performing yard work or walking which can go a long way in preventing injury. Here are a few things that you can do while outside.

Stretch the muscle but stop short of producing pain.

Hold the stretch for a count of 8-10 seconds.

Stretch the muscle 2-4 times depending upon how tight you feel.

Hamstrings – Find a stair step or short stool to stretch the back of your leg. Keep your back straight and rotate from your hips. Bending out of your back can produce undo strain.

Quadriceps – Hold on to a chair or put your hand against a wall for balance. Keep your back straight – arching backwards will jam the joints.
Avoid strain on your knee by pulling your heel backwards, instead of up to the buttocks.

Psoas/Front of the hip- Step out with one foot and glide forward while keeping your back straight. You should feel stretch in the front of the hip that is straight.

Shoulders – Stretch your arm across the front of your body as well as overhead. This stretches your shoulders and middle back.

Side bends- While keeping your back straight, put one arm over your head and bend to the opposite side.

Squat- Squatting while holding onto a chair or table is a good way to stretch
your low back.

Calf – Stretching your calves can be done one of two ways. The first way is to lean against the wall and extend one hip backward. Push your heel on that side down to the ground to stretch the calf. Keep your back straight. The second way to stretch the calf is to stand with your toes on the edge of a step. Slowly lower your heels so that they are lower than your toes.

Inner thigh/Groin Stretch- Point your toes forward. Keep your back straight and your pelvis level as you glide to one side and hold.

 

 

 

 

 

Start an Exercise Program – Too many people start programs in January as part of a New Year’s resolution. That’s great if you can stick with it, but I believe winter weather makes it difficult to form those new habits. The weather becomes an excuse to avoid walking outside or going to the gym.

Start simple. Begin walking several times per week. Walk for 15-20 minutes to begin with. You can gradually increase your time. You should walk at a pace at which you could still carry on a conversation with another person. If you have enough air that you could sing while you walk, then you need to step up the pace a little. If you can find a walking partner, that’s even better. It will give you accountability.

Wear good shoes. Good support will reduce strain on your feet, as well as your knees, hips and spine. If one of your arches appears flatter than the other when you are standing, you may need custom orthotics to compensate and reduce your risk of injury.

Stretch before you walk. Again, this will reduce your chances for injury.

Stay Hydrated. Be sure to drink plenty of water. Take a water bottle with you while you walk.

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Posture Month Continued: COMPENSATION

May 25th, 2011

COMPENSATION – The 4th Posture Principle

You are probably sitting as you read this blog – at a computer desk, in an easy chair with your laptop, or enjoying the outdoors with your smart phone.   And how you are sitting has most likely not crossed your mind.  You are sitting the way you always sit…without thinking about your posture. 

Your body has learned to move in the patterns it has been taught.  Sitting, walking, crossing your legs or arms in your own unique pattern….it has all been learned over time.  In fact, try this:

1. Cross your arms
2. Observe – is your left or right forearm on top?
3. Now, cross your arms again, but this time put the OPPOSITE forearm on top.  Doesn’t it feel awkward (if you can even do it at all)?

Dr. Steven Weiniger, founder of BodyZone, explains the above exercise this way:  “The body moves in a pattern of motion which follows the path of least resistance.  Reversing the top forearm moves your arms, shoulder girdle and neck in an unfamiliar pattern.   Habits, old injuries and your unique body type cause muscles to strengthen and joints to stretch in your ‘normal’ pattern of motion.”

This is also known as Compensation.   Compensation allows us to get better at creating the habits that shape our body.  These habits can be good, or they can be bad.  Bad habits begin taking hold when injury, then pain, cause us to compensate and avoid pain.  As Dr. Weiniger puts it, “Over time, a vicious spiral of compensation and adaptation weakens posture, balance and joint stability and sets the stage for new injury, chronic pain, and joint degeneration (osteoarthritis.)”

A February article on the Center for Disease Control’s website states the following:   “Research shows that pain or fear of pain, fear of worsening symptoms or damaging joints, and lack of information on how to exercise safely prevent people with arthritis from being physically active. Not being physically active is a risk factor for many other chronic diseases and interferes with management of these conditions.”  Clearly, breaking the Pain Cycle is key to not only living better now, but also for preventing further serious illness.

Posture training can help break the pain cycle by reducing muscle and joint stress, and thereby preventing injury and further breakdown.  Overland Chiropractic is offering our patients, their families, and their friends a Free Posture Photo Analysis.  Please call our office at 913-345-9247 to take advantage of this offer for yourself and a loved one.    Why put off living better and aging well?  Let’s begin, together, today!

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Posture Month continued: Patterns

May 17th, 2011

PATTERNS – The 3rd Posture Principle     By Kelley Patterson

Just under a year ago, I made a commitment to leave my “couch potato” lifestyle and began exercising on a more regular basis.   To age well, I knew that I needed to get moving.  “Hypokinetic Disease” is a term drafted by Drs. Kraus and Raab in their 1961 book, and it means degeneration which occurs from a sedentary lifestyle.  Hypokinetic Disease includes obesity, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, low back pain, and Type 2 diabetes.  Peggy Kraus (Examiner.com) writes, “70% of our population have some type of hypokinetic disease… In spite of the fact that exercise reduces body weight, lowers cholesterol level, lowers blood pressure, improves sleep, improves body image, improves mood and lifts depression, reduces risk of heart disease, cancer, diabetes, stroke, and osteoporosis (among others), and reduces the need for many common medications in addition to countless of other benefits, more than one-third of Americans do not exercise.”

May is Posture Month at Overland Chiropractic, and Patterns is the 3^rd Posture Principle.  “Patterns”simply refers to the fact that your body’s chain of motion will follow the path of least resistance.   When you are sedentary, when you have a job that requires you spend a lot of time seated, and when you do not exercise on a regular basis, your body will begin compensating for your weaker muscles.  Your brain, spinal cord and nerves will learn to use your stronger muscles more than your weaker ones, and your core and posture will become weak as your body strives to maintain upright balance.

Try this:  Take a piece of paper and fold it sharply.

Now, unfold the paper, and take out the crease.

Can’t do it?  Here’s why:  You can unfold the paper, but once creased, it is always creased.  The paper fibers are distorted in a pattern which becomes the path of least resistance.   Now, think about your body.  Contracting muscles and connecting ligaments, tendons and fascia fold and distort along the creases we create in our body as we, too, move along the path of least resistance.

Posture distortions not only cause fatigue and pain, but set the stage for posture degeneration and premature aging.  

So, what can you do?  You must create a new pattern of motion by:

1)      Restoring motion to areas of restriction; and

2)      Focusing exercise to unused muscles.

Posture and core-strengthening exercises will result in pain-free, balanced motion.  Balanced motion helps you move naturally and age well!

Overland Chiropractic is offering our patients, their families, and their friends a Free Posture Photo Analysis.  Please call our office at 913-345-9247 to take advantage of this offer for yourself and a loved one.    Why put off living better and aging well?  Let’s begin, together, today!

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Posture Month: Continued

May 12th, 2011

BALANCE – The 2nd Posture Principle

By Kelley Patterson

Do you remember junior high gym class?  Each year we would have a unit on gymnastics.  Part of the fun was getting the chance to walk on the balance beam.  I remember there were always a few who effortlessly glided down the beam and gracefully leapt off…I was not one of those students!  My gym teacher would shake her head and tell me I didn’t have balance.

Guess what?  My gym teacher was wrong!  Every one of us has balance; if we didn’t, we would fall down!  What she really was talking about was being WELL-BALANCED. 

Posture can be defined as “how you balance your body”.  Keeping your balance is usually something you don’t have to think about, but constantly holding your body upright has real effects on your entire body.   “Good posture means strong balance and control without muscle and joint strain….The key to effectively improving posture is strengthening the core muscles which control HOW we balance,” says Dr. Steven Weiniger, founder of BodyZone.   Balance and Posture must work continuously in unison to keep us steady and upright.   This becomes more and more important as we age.    A December 2010 article on the Centers for Disease Control’s website states that each year, one in every three adults age 65 or older falls.  Falls can lead to moderate to severe injuries, such as hip fractures and head traumas.   Among people aged 65 or older, falls are the leading cause of injury death, and they are also the most common cause of nonfatal injuries and hospital admissions for trauma.   Falls can be prevented through regular exercise, particularly core-strengthening exercises.

Weak balance leads to back problems, joint stress, poor posture and possible falls.  Balance can be improved at any age!  A key to aging well is balance training.

Try this:  One Leg Balance

1. Stand up straight.  Lift up one leg and count to 30.
2. Stop the first time you have to put your foot down to balance….Don’t cheat!
3. Repeat for the other leg.

Can’t do it?  Here’s why:  If you can’t balance with control on each leg for 30 seconds, or if you flail your arms to keep from falling, then your balance and your core body strength is weak.

May is Posture Month at Overland Chiropractic, and Balance is the 2nd Posture Principle.  Balance training and core-strengthening lead to improved posture.  Improving your posture will improve your motion, leading to effective exercise and better health. 

Overland Chiropractic is offering our patients, their families, and their friends a Free Posture Photo Analysis.  Please call our office at 913-345-9247 to take advantage of this offer for yourself and a loved one.    Why put off living better and aging well?  Let’s begin, together, today!

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May is “Posture Month” at Overland Chiropractic, a Creating Wellness Center

May 5th, 2011

MOTION – The 1st Posture Principle.

My wife spends five mornings a week at a local gym.  She and her exercise buddy were recently commiserating while watching a young, physically-fit woman adeptly lift weights in front of the mirror.   The agility and strength of the younger woman cast light on the fact that these middle-aged exercise buddies would probably never quite look like that again!  The fact is, we are all aging.  But keeping one’s body in MOTION is the key to AGING WELL.

Staying active is the number one desire of people as they age.   Motion and vitality play a critical role in preserving both physical and mental health.    Carl Cotman, with the Institute for Brain Aging and Dementia at the University of California at Irvine, published a study in 2002 which says:  “Extensive research on humans suggests that exercise could have benefits for overall health and cognitive function, particularly in later life.”   Another study published in February 2011 in the science journal Proceedings of the National Academy of Sciences (PNAS) pointed to exercise as a type of fountain of youth.  Co-author of the study, Jacqueline Bourgeois said, “The recipe for healthy aging is very simple, and that’s exercise.”

Dr. Steven Weiniger, founder of BodyZone, puts it this way:  You must keep moving as you age to keep moving well as you age. 

May is Posture Month at Overland Chiropractic, and Motion is the 1^st Posture Principle.  Moving well means smooth, pain-free motion controlled by unlocked joints and limber muscles.  Unbalanced motion and poor posture stretch joints and muscles, which lead to injury and premature aging.  Improving your posture will improve your motion, leading to effective exercise and better health. 

Overland Chiropractic is offering our patients, their families, and their friends a Free Posture Photo Analysis.  Please call our office at 913-345-9247 to take advantage of this offer for yourself and a loved one.    Why put off living better and aging well?  Let’s begin, together, today!

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Smoking Weakens Low Back Muscles

April 21st, 2011

Most of us are aware of the common health risks associated with smoking, such as cancer and heart disease. Did you know that smoking may also be a factor in causing low back pain? Studies have shown that smoking causes low back muscles to become weak. A 2010 study also showed that a smoker’s low back muscles fatigue more quickly. The increased fatigue and weakness may make a smoker more prone to back injury. The good news is that, with specific exercises, a smoker’s back muscles can still be strengthened. For our patients who smoke, it is even more crucial for them to perform the exercises that we teach. Everyone should work on strengthening and posture exercises regularly to stabilize the spine, prevent injury, and improve their overall health.

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