June 2016 Health Newsletter

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» June
» Your Core!
» Adrenal Fatigue
» Posture
» Brain Chemicals
» Metabolic Syndrome?
» June is Scoliosis Awareness Month
» Superbugs and the Importance of a Healthy Lifestyle
» The Cost of Smoking (Even if You Don't Smoke)

June

Welcome to the June Newsletter.

This month is about you! What are you needing and wanting to know to make your life just a little better? Please let me know what topics are of interest? Some examples might be: How to stay fit while you sit at work. How to set up an ergonomic work space. What can I do to lose a few pounds. What is the best kind of salt. How can I deal with allergies. Really, any questions are good. Please write to me at drstevensaul@gmail and let me know what topics interest you! Everyone who submits a unique question will be entered into a drawing to recieve a mesh low back support that willl work in your car or office chair.

 

All the best,

 

Dr. Saul

Author: Dr. Steven Saul
Source: Dr. Steven Saul
Copyright: Dr. Steven Saul 2016


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Your Core!


Hi! This is so important, I may leave this up permanently!

Lets talk about Core strength. You hear this term a lot. So what exactly is your core? Here is what you need to know.

You are made of Bones, Muscles, Tendons, Ligaments, and Fascia. If there is a breakdown in any of these systems you will have a loss of function which will lead to pain and dis-ease. We evaluate your body to find out the source of the problem.


What are the Core Muscles named and why are they so Important?

 
The core is made of all the muscles that ultimately attach to the pelvis.  These muscles can be divided into two sections based on their anatomical functions. One provides stabilization and the others provide movement.

    1. Deep stabilization system
    2. Superficial movement system


Anatomically, the muscles that are deeper in the body work more to stabilize the pelvis and spine, and the muscles that are located more superficially are more important for moving the pelvis and spine.

1. Deep Stabilization System


Core Training places a lot of emphasis on working the deep muscles of the core. Research shows that the deep muscles contract first before any movement is initiated. The body is brilliant!  It is wired to be stable first before it engages action.

The deep muscles are close to the spine and pelvis and they can help to move the body, but their primary role is to stabilize the pelvis and lower back. This protects these areas and gives you a strong foundation for the upcoming activity.

The core muscles that make the deep stabilization system are:

The transversus abdominus is one of the most important core muscles. It attaches to the pubic bone and fascia in the front. It compresses the abdominal contents, thus adding stability to the lower back and pelvis.

The lumbar multifidus runs on an angle and it helps with rotational stability. Research shows that people with chronic lower back pain have significant atrophy (wasting away) of the multifidus.

The pelvic floor muscles connect the sacrum and pelvis to the pubic bone. Their primary job is to stabilize the bottom of the abdominal cavity. The pelvis floor works with the transversus abdominus and multifidus to stabilize the pelvis. Kegel exercises are a great way to strengthen the pelvic floor muscles.

The diaphragm is the main respiratory muscle. It attaches to the ribs and spine. The diaphragm also forms the roof of the abdominal cavity, so it stabilizes the top of the abdominal cavity.

The internal oblique is the deeper of the 2 oblique muscles. It runs on an angle from the pelvis up to the ribs. Its primary role is in stabilizing the core, but it also helps to move the spine.

The transverso-spinalis muscles focus on segmental stability of the spine because they span just a few vertebrae in length. These muscles are also important for rotational stability.

All of the deep core muscles are important. When you perform exercises that require your spine to be stable, you challenge these core muscles. The plank exercise  http://www.youtube.com/watch?v=kiA9j-dR0oM, bridges, alternate arm and leg raises, and the drawing in maneuver are examples of exercises that can increase core stability. Any exercise or piece of equipment that requires your muscles to work harder to keep your spine stable will increase the muscle work in the deep stabilization system of the core.

2) Superficial Movement System


When the pelvis moves, the hips move, and when the hip move, the lower back moves. If the pelvis is stable, the lower back and hip are stable, so any muscle that attaches to the pelvis is part of the core as well.

The latissimus dorsi (lats), which helps you do pull ups, is most often thought of as a back and shoulder muscle, but it also attaches to the upper border of the hip bone, (pelvis), lumbar vertebrae, thoracic vertebrae, and ribs. The lats can help to tilt the pelvis forwards or to the side, and it can negatively affect lower back posture when tight and inflexible.

The erector spinae are the group of muscles that people most commonly think of when they talk about lower back muscles. They are a group of superficial muscles that run the entire length of the spine. As the name suggests, these muscles help to keep the spine erect and they also pull the spine backwards. Every lower back exercise will place some emphasis on the erector spinae muscles.

The iliopsoas is the main hip flexor muscle. It attaches to the front of the lumbar spine and pelvis. It is primarily responsible for bending the hip, but it can also help to stabilize the pelvis, lower back, and hip.

The adductors are the muscles of the inner thigh. Most people don't think of the inner thigh muscles as core muscles, but all of the adductor muscles attach to the pubic bone, which is the front part of the pelvis. Because they attach to the pubic bone they can help to stabilize the pelvis, especially when standing on 1 leg.

The hip abductors (gluteus medius and minimus) also attach to the pelvis. The gluteus medius and minimus are very important for hip stability, and they are especially important for stabilizing the hip and pelvis when standing on one leg. This is one of the reasons I say that balance exercises are so important in core training.

The hamstrings are the muscles on the back of the thigh, and they attach to the bottom of the pelvis. Strong hamstrings can help to anchor and stabilize the pelvis, and tight inflexible hamstrings can pull on the pelvis and negatively affect lower back posture.

The gluteus maximus is the largest muscle in the body and it attaches to the back of the pelvis. It extends thigh at the hip, and assists in laterally rotating the thigh. It works with the hamstrings to move the pelvis and also helps to stabilize the pelvis. Bridges can be considered a core exercise because it works the glutes while keeping the spine stable.

The external obliques attach to the ribs and pelvis but they are located superficially compared to the internal obliques. The external obliques are designed slightly more for moving the spine than stabilizing, but the external obliques  also help to stabilize the pelvis and lower back.

The rectus abdominus (6 pack)
is probably the most popular core muscle. It runs down the front of the spine, and it is the main muscle for flexing and bending. It is the main muscle for core exercises such as crunches and sit-ups.

So, what exercises, will help strengthen your core? Primarily we recommend yoga..http://www.springsyoga.com

and Pilates. We also know some private instructors if you need one. Just give us a call.


Dr. Saul and Staff


Author: Dr. Steven Saul
Source: Internet Articles ,Kinetic Spine and Sports
Copyright: Dr. Steven Saul 2012


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Adrenal Fatigue
Are you suffering with Adrenal fatigue? Here are the common signs.
1. Difficulty getting up in the morning.
2. Mid morning low.
3. You feel better after the noon meal.
4. You have an afternoon low.
5. You feel better from 6 to 9:30 pm and get a second wind from 11pm to 1:30am.
6. You feel better if you can sleep in an extra 2 hours in the morning.

Other common signs are low bloods sugar or hypoglycemia, craving sweets and/or salty foods, difficulty sleeping, lowered libido, taking longer to recover from illness or stress, respiratory problems that come back too soon, a feeling of overwhelm or mild depression and difficulty concentrating
There are multiple causes of adrenal fatigue, but the most common is prolonged periods of stress or acute injuries like auto accidents.

The good news is that we can help. If you think you are suffering from adrenal fatigue, call us to see if we can provide a way back to being the person you know yourself to be!

The most common groups of people who suffer from this are caregivers, social workers, police, doctors, nurses, single moms, lawyers and people working 2 jobs. Self employed people are likely candidates as well.
 

All the best,

Dr. Saul



Author: Dr. Steven Saul via Dr. James L Wilson
Source: ChiroEco No9 6/13
Copyright: Dr Steven Saul 2013


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Posture

Many of us are getting into terrible positions on our cell phones and computers. It is going to be more important than ever to make sure we get into good posture!

When I was growing up I was told "Chest out, stomach in, shoulders back, etc, etc". The problem is that following that advice caused a lot of tension in my body.

Here is how to get in good posture. Stand up. Allow you head to float up toward the ceiling. Or if you like, imagine that a hook at the top of your head is pulling your head toward the ceiling. Don't force it. Let is rise or float up.

Next, find the area under the front of your sternum (breastbone).  Its about the height of the crease of your elbow.

Now find your belly button. When you bend over, these 2 points will get closer. What we want is for these to points to get further apart!  This will naturally bring your shoulders back properly without tensing.

Thats it. Now you must practice this standing, walking and sitting. When you realize you are slumping, just repeat this process. Keep repeating for the rest of your life!

 

Dr. Saul

 

Author: Dr. Steven Saul
Source: Dr. Steven Saul
Copyright: Dr. Steven Saul 2015


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Brain Chemicals

Are you feeling more depressed than you think you should? Has your get up and go, got up and went? If so, you may be low in particular brain chemicals like Serotonin, GABA, Tyrosine or DPA.

Low Serotonin will make you feel like you are living under a dark cloud, while low tyrosine( an amino acid) will leave you feeling like you have the blah's. You may feel stressed out and could use some GABA (Gamma Amino Butyric Acid). GABA acts to make the body more tranquil.  If you feel too sensitive to life's pains, you may be low in endorphins. This can be raised by a supplement call DPA. The good new is that these supplements may work as well or better than the common anti-depressants you see on TV with less side-effects!

If you would like to find out more, call LIly and she will send you the brain chemical analysis worksheet.

All the best,

Dr., Saul

PS..My son is getting married on Saturday the 5th of October and I am excited!

Author: Dr. Steven Saul
Source: Dr. Steven Saul, The Mood Cure, Julia Ross
Copyright: Dr. Steven Saul 2013


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Metabolic Syndrome?

Metabolic syndrome is a disorder of energy utilization and storage, diagnosed by a co-occurrence of 3 out of five of the following medical conditions: abdominal (central) obesity, elevated blood pressure, elevated fasting plasma glucose, high serum triglycerides, and low high-density cholesterol (HDL) levels. Some studies have shown the prevalence  in the USA to be an estimated 34% of the adult population, and the prevalence increases with age.

Metabolic syndrome is also known as metabolic syndrome X, cardiometabolic syndrome, syndrome X, insulin resistance syndrome, Reaven's syndrome, and CHAOS (in Australia).

Metabolic syndrome and prediabetes appears to be the same disorder, just diagnosed by a different set of biomarkers.

Your risk for heart disease, diabetes, and stroke increases with the number of metabolic risk factors you have. In general, a person who has metabolic syndrome is twice as likely to develop heart disease and five times as likely to develop diabetes as someone who doesn't have metabolic syndrome.

If you think you have this condition, we can help! Call us for information on the best supplements and dietary changes to help this condition!

All the best,
Dr. Saul

Author: Dr. Steven Saul
Source: Wikipedia, NIH
Copyright: Wikipedia, NIH 2014


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June is Scoliosis Awareness Month

With the arrival of summer, June also heralds the start of Scoliosis Awareness Month. The Scoliosis Research Society declared this month a key time to focus on detection and early treatment for this condition, which affects nearly 3% of Americans. Typically detected between the ages of 10 and 15, scoliosis is characterized by an abnormal lateral (sideways) curvature of the spine. Curvature can range from mild to severe, and may cause pain, low self-esteem, and in severe cases, issues with movement or breathing. In children, bones are still growing and developing, which presents an opportunity to prevent further progression of scoliosis with a back brace. For teens and adults, however, the adult bone structure has set, and braces are not common interventions.

Early detection of scoliosis is the very best way to minimize progression of spinal curvature or the need for surgery later on. Methods of detection can include in-school screenings, regular pediatric physical exams, and evaluations by a DC (Doctor of Chiropractic). In fact, DCs can play an important role in both detection and treatment for scoliosis. In a study published in the Journal of Chiropractic Medicine, adults with moderate-severe scoliosis enrolled in an exercise-based chiropractic treatment program saw significant improvements after six months. Not only did more than 75 percent of participants experience reduced Cobb angles (decreased curvature), but pain and disability scores also improved and maintained this improvement even after a two-year follow-up.

Chiropractic treatment shows promise for non-surgical and non-invasive treatments for scoliosis. June is a key time to raise awareness about the importance of scoliosis detection and treatment, and advances in non-surgical alternatives such as chiropractic treatment are offering individuals with this condition more options than ever to manage scoliosis safely and effectively, and improve their quality of life.

Author: ChiroPlanet.com
Source: National Scoliosis Foundation (NSF)
Copyright: ProfessionalPlanets.com LLC 2016


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Superbugs and the Importance of a Healthy Lifestyle

For years, antibiotic-resistant bacteria, or "superbugs," have raised growing concerns both inside the medical industry and out. These discussions have lead to increased awareness about unnecessary antibiotics use as a significant contributor to this resistance. Despite this, the widespread use of antibiotics in both humans and agriculture, and inadequate research on new antibiotics, has resulted in more antibiotic-resistant strains of bacteria.

Last month, the American Society for Microbiology reported a bacterial infection within the United States that was resistant to even the strongest antibiotics. "The recent discovery of a plasmid-borne colistin resistance gene, mcr-1, heralds the emergence of truly pan-drug resistant bacteria," wrote the researchers. Such bacteria have also been found in Europe and elsewhere, highlighting the importance of a global-scale focus on research and minimization of antibiotics use. But individuals are also called upon to lead healthy, active lifestyles to do their part. Healthy individuals with strong immune systems are more likely to fight off infections without antibiotics and less likely to spread infections to others. Maintaining individual health can help bolster health at the population level, protecting large groups of people from the effects of resistant strains of bacteria.

Author: ChiroPlanet.com
Source: Antimicrobial Agents and Chemotherapy Online; May 26, 2016.
Copyright: ProfessionalPlanets.com LLC 2016


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The Cost of Smoking (Even if You Don't Smoke)

In 1964, news that lung cancer was linked to smoking hit the masses. Since then, smoking rates have halved, but it is nevertheless still taking a serious toll. According to research from the University of California San Francisco, states are still spending millions (or even billions) of healthcare dollars on smoking. The researchers compiled their data into an interactive map, which displays how much money states spent or saved on smoking in 2009. California, for example, saved over $15 billion that year alone. Kentucky, on the other hand, has smoking rates higher than the national average and spent approximately $1.7 billion.

While these numbers are yet another important public health reminder about the costs of smoking, the researchers' underlying message can be extrapolated to other areas of healthcare as well. Leading healthy, active lifestyles can cut healthcare costs enormously from many different angles. For example, obesity-related health care in 2005 cost the United States $190 billion. Pursuing good health is not just beneficial for the individual; it drives down overall healthcare costs for an entire population and helps set the stage for a happier, healthier society.

Author: ChiroPlanet.com
Source: PLOS Medicine, online May 10, 2016.
Copyright: ProfessionalPlanets.com LLC 2016


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