Blog - Damron Chiropractic & Wellness

Who’s Carrying Your ‘Journey of Life’ Baggage?

June 27, 2017 By Pam Rezai Leave a Comment

The country of Nepal, located in southern Asia, is best known for the majestic Himalayan Mountains. Mount Everest plays the starring role, as many seek to conquer its incredible height by climbing. To reach the top requires extensive training, the highest quality equipment, and an expert to guide you. Perhaps the most important of all three is the guide. In Nepal, these guides are called sherpas. These natives not only guide but carry the climber’s equipment, which is usually more than 100 pounds. In order to reach the top of Everest, a sherpa is a must.

We can compare the journey of life to that of climbing a mountain like Mount Everest. When we are young, we find ourselves at the base of the mountain. There’s really no need for specific gear, aside from proper walking shoes maybe. The journey is easy. As a child, we recover quickly from injury, get plenty of sleep, don’t worry much, and eat what we want.

As we begin our ascent, we may not even realize it because the incline is so slight. Yet, we are still moving forward in our journey of life, into our teen years and early adulthood. Many of us play sports, enjoying the intensity of it. But that also comes with more intense injuries from fractures, concussions, and even surgery to repair things. Again, we recover quickly. We are young. Eating what we want, when we want – like those midnight fast-food runs!

Climbing still further up that mountain, we begin to feel the incline. We need more gear to keep us moving forward. The sherpa is ready for this. In our life, our 20s and 30s mean career and kids. This also means lack of sleep, a more sedentary lifestyle, and a body that takes on a bit more weight than it should. But, it seems to be the norm for people your age so you just accept it.

As the climb continues, the oxygen levels get thinner, the temperature decreases, and the journey much more difficult. Thank goodness for the sherpa and all that extra gear. If only we had a sherpa in real life! Unfortunately, we are our own sherpa, carrying all the baggage we accumulate over the years. From extra weight from lack of exercise; fatigue from lack of sleep due to career, kids, hot flashes, pregnancy, and worry; to injuries we might have sustained from accidents or falls. In other words, life happens.

The good news is that we can choose to offload some of the “gear” we are carrying as our own sherpa through self-care. In other words, we can choose to lose that extra weight, we can choose to help ourselves handle stress through massage or working out, we can choose to resolve that pain we have been dealing with for years. A solution like this does not just happen. It requires a commitment to oneself and the desire for change.

DCW can be your sherpa in life. Helping you to offload extra “gear” that you really don’t need on your journey of life whether it be extra weight, chronic pain, or stress. The nature of your climb is in your hands.

The Problem With Sugar Substitutes

June 23, 2017 By Pam Rezai Leave a Comment

Sugar is bad, right? It seems we know this, but do we really understand why? We also tend to believe that the sugar-free or sugar substitutes are not bad for us, too. In fact, it’s a better option for us to choose sugar-free when possible. The reality is that both are bad for us and cause unhealthy side effects to our bodies if we consume them. Understanding this impact on us is important to making more informed choices about the food we eat.

People often wonder if there is a difference between the different types of sugar. It can become a bit confusing as there are 7 major types on the market today:

white granulated sugar – highly refined; multi-purpose; most common type of sugar
caster sugar – very fine granulated sugar; more difficult to find
confectioners sugar – even finer sugar; used to make icings
raw sugar – larger crystals; few minerals
brown sugar – contains 5% molasses; trace amounts of calcium, iron and potassium
fructose powder – sweeter than sugar; metabolized differently; does not trigger hormones that regulate appetite
glucose powder – source of instant energy; labeled as “dextrose”;

Calorie-wise there is no difference between sugars, plus in any form offers little in terms of health benefits. For these reasons, the USDA suggests limiting sugar intake in our diet. To confuse matters even more, we find there is sugar-free options and sugar substitutes. Are they better for us? The short answer is no.

With our society in an obesity epidemic, one of the goals is to cut calories. Because sugar is filled with empty calories, this is the most logical place to start. We begin by switching to the diet version of our favorite soda, then opt for the sugar-free vanilla iced coffee rather than the regular. Granted the calories have lowered, but what have we really replaced them with? Both artificial and natural sweeteners. The FDA has approved 5 artificial sweeteners – saccharin, aspartame, neotame, sucralose, an acesulfame.

And only one natural sweetener, Stevia. Researchers are concerned about the long-term effects of consuming large quantities of sweeteners. Studies indicate that daily consumption of diet soda increased the risk of developing metabolic syndrome by 36% and a 67% increase in developing type 2 diabetes. Which coincidentally was exactly what these artificial sweeteners were meant to help in the first place.

When it comes to sugar, choose the natural route, stick with the natural sugar found in fruit. Opt for unsweetened tea, black coffee, and fruit infused water. However, if you just can’t ignore your sweet tooth, remember to use moderation. Be smart about the calories you put in your body. Because not every calorie is equal.

Evolving Corporate Wellness Programs

June 20, 2017 By Pam Rezai Leave a Comment

Corporate Wellness Programs are a popular benefit at many companies throughout the country. Used to attract and retain top employees, wellness programs also help to keep healthcare costs down and employee productivity up. During a recent conversation with a Corporate Wellness employee at a local company, the topic of weight loss came up. Employees are becoming resistant to enrolling in a public weight loss program at their company. It’s not that the employee doesn’t want to lose weight either. What it really comes down to is the public display of private information – their actual weight.

In reality, the truth can hurt, it can also be embarrassing. We know when we should lose weight. And how much. But do we really want the world, or in this case every coworker, to know this? So, in response to this shift from “Biggest Loser” is a culture of movement. In a society where people are sedentary most of the day, the trend is now towards moving the body, in addition to eating healthy. Besides, weight loss is only one component of healthy living. Plus, what you weigh does not necessarily mean you are unhealthy either. So, the focus is now shifting to movement.

Movement is a choice. And businesses all across the country are looking at ways to infuse movement throughout a work day from:

encouraging the use of stairs vs the elevator
taking a walk during lunch or a break
purchasing standing desks
creating a space for fun such as adding ping pong tables, a weight room, or walking trails
supporting a local 5k charity event
partnering with a local gym to offer discounted memberships
offering lunch and learns to educate and inform employees about maintaining good health

Losing weight and getting healthy has never been any easier, especially when the workplace promotes it, too. The shift from public weight loss programs and contests has actually made for even better wellness programs. But even if your company does not offer these wellness benefits, you can take matters into your own hands by choosing the path of movement when given an option.

Stopping the Domino Effect With DCW

June 16, 2017 By Pam Rezai Leave a Comment

There is a major commonality between the people who attend a sporting event, concert or even a race. The energy one’s feels is almost palpable. If it’s a highly contested game, the last few minutes are deafening from all the cheering. It seems like everyone in the stadium is caught up in the quest for victory. Or at a concert, the final act can bring every person to their feet, singing the song in unison with the artist. At a race like the Flying Pig Marathon, all the runners in the ques are eagerly awaiting the starting gun. The common excitement on each face is obvious.

In all three situations, there is a common feeling. This shared interest has momentum and creates a sense of belonging. Sometimes life throws us a curve ball that derails us from living fully. It could be chronic pain from a past injury, extra weight hindering our mobility, or type 2 diabetes causing lifestyle changes. At this point in our life, we have two choices. The first is to do nothing, accept the situation as it is and let the chips fall where they may. It certainly is the easier of the two because it requires zero effort on our part. However, there are consequences with any choice and this choice is no different.

Choosing to do nothing creates a domino effect. If we are suffering from chronic pain and choose to do nothing about it, we may put on even more weight because we are more sedentary. More weight only exasperates the problem causing quality of life issues. And so the dominoes continue to fall.

The other option is choosing to act, choosing to change the situation. In other words, never letting the dominoes fall in the first place. If we are overweight or obese, we choose to seek help. We choose to surround ourselves with other like-minded people who share the same goals. This shared interest gives us momentum and support, much like we find at a concert, game, or race. At Damron Chiropractic & Wellness (DCW), this is exactly what you will find.

Wellness is a state of mind, but also a personal journey. The team at DCW will walk beside you every step of the way. We have helped countless individuals just like you. Dominoes don’t need to fall. You have the power to prevent that from ever happening. Come and experience the DCW difference. This is a choice you won’t regret.

Are Health Scares Required for Change?

June 14, 2017 By Pam Rezai Leave a Comment

Imagine what the world would be like if everyone was healthy, without any health scares. There is no cancer, obesity, high blood pressure, high cholesterol, or diabetes. Could this world ever exist? If it did, what would happen to the pharmaceutical industry, the weight loss clinics, diet fads, bariatric surgeons, and oncology practices. The world as we know it would be vastly different. Multi-million dollar companies would fail to exist. If only this could be a reality. Life would be easier and without pain.

Unfortunately, society is filled with individuals who have choices on how to live, what to eat, drink, and smoke. Choices about exercise, work, and entertainment. All choices. Many of the choices we are making today lead us down a path of disease and a lower quality of life. Whether we realize it or not.

The question that perplexes many healthcare professionals is why. Why is this the trend today? It’s like sitting on a train track as the train is quickly approaching and not moving. Companies can claim they are doing their part to build awareness regarding this epidemic through advertising campaigns, new product development and charitable giving. However, just because a fast food restaurant adds skim milk and apples to their kids meals, does that make it healthy? Is that enough to make us change our eating habits?

What about the NBA and the NFL encouraging kids to get healthy through their specific initiatives? While this is certainly commendable, why does either organization need to tell us how to raise our children? Isn’t this something we should already be doing? Meanwhile, we continue to attend games and eat the processed foods served there. And our obesity trend continues to climb. Perhaps the extra weight people are carrying is now seen as the norm? We look around and this is what we see.

We need to realize that a company that advertises a campaign for healthier living is just that. An advertisement. Yes, it is talking about being healthy, but it is about the company itself and it’s own visibility among its target audience. Much like a corporation sponsoring an event. The corporation does it for visibility and branding purposes. Unfortunately, human nature typically requires an ultimatum to change, like significant health scares tend to bring. You just need to watch “My 600-lb. Life” to realize that.

In the end it comes down to choice. Our choice. Every day, making the right choices for ourselves to live healthier. It means taking awareness and doing something with it. Action. Deep down we know we are hurting our body when we smoke, drink in excess, eat processed foods, stay sedentary. The real question we need to ask ourselves is why don’t we care to stop when we see the train barreling down the tracks at us? Do we really need health scares to take action?

The Link Between Excess Body Weight and Cancer

June 10, 2017 By Pam Rezai Leave a Comment

We know that smoking is the leading cause of cancer deaths. But, did you know that if the trend continues, obesity and inactivity could surpass those numbers? A prominent doctor at the American Cancer Society, predicts that this could very well be the case. With the decrease in the smoking rate, coupled with an increase in the number of obese Americans, it is very likely to happen. In fact, a 2016 study in the New England Journal of Medicine linked excess body weight to 13 types of cancer. Are Americans not aware of this health risk, as the obesity rate has tripled since the early 70s.

We have seen countless healthy lifestyle campaigns from the likes of McDonald’s (“it’s what I eat and what I do…I’m lovin’ it”), the NFL (Fuel Up to Play 60), and even the White House (Let’s Move!). But is anyone really listening? Or, is it simply easier to stay with what is fast and convenient? Are we willing to sacrifice the health of our children and ourselves for the sake of those who can sway us with advertising? Choosing to believe that cancer cannot happen to us or those we love? Deciding we can put off for another day living a healthier lifestyle?

The truth can hurt, not in the literal sense. It can force us to look inside and ask ourselves some very difficult questions. Revealing insecurities, fears, and personal failings. Who wants to really do any of that? It takes courage and discipline to improve oneself. It can also require a lot of hard work and time. Reaping the rewards of a healthy lifestyle does not happen overnight. This can be very frustrating especially as society has conditioned us for immediate gratification with social media, cell phones, and fast food. Living a healthy lifestyle means going against the grain. Doing what a majority of people are not. But, it can be done. And deep down we know it.

The first step is awareness.

Reversing Sedentary Lifestyle Health Risks

June 6, 2017 By Pam Rezai Leave a Comment

Physical inactivity is on the rise, both at home and work. If we compare ourselves to older generations, access to technology and convenience has encouraged this lack of movement. Not to mention commuting to work and school in increasingly congested areas. Then sitting for hours at a desk each day only to head back home to sit for dinner and finally go to bed. Modern society almost requires a sedentary lifestyle. And we have accepted this wholeheartedly. However, research is revealing a direct correlation between this inactive lifestyle with certain health risks.

It requires effort to exercise regularly. We also need to dedicate time to do it. And while it does not provide immediate results, like what we are conditioned to expect with our digital world, we need patience, too. All things our modern day society does not promote. Yet, this same research is also looking at what it will take to change this unhealthy trend. For example, to reverse the health risks of sitting for eight hours a day, 60 minutes of exercise may be required. Think about that for a moment.

Perhaps you are wondering what could be so bad about sitting for extended periods of time. Well, let’s take a look:

Heart Disease
Muscle Degeneration
Leg Disorders
Back Pain
Foggy Brain
Neck and Shoulder Strain

So, now you are probably thinking to yourself, “This can’t be true, I’m just sitting.” Truth is that our bodies are designed for movement. And extended periods of inactivity don’t allow it to function as it should. When muscles are slow to burn fat and blood flow decreases, fatty acids have more opportunity to clog arteries. Extended periods of sitting have been linked to high blood pressure, high cholesterol and heart disease.

Muscles that have been restricted in use begin to degenerate. Also, slumping while sitting puts strain on muscles to compensate where they shouldn’t. Leaving a person with a poor posture and pain, not to mention poor circulation especially in the legs. In terms of brain function, decreased blood flow also affects the oxygen getting to the brain, hence we experience brain fog. It is more difficult to concentrate on the task at hand, plus we feel sluggish.

We do not need to let this be our outcome if we take steps today to change our sedentary lifestyle. To counter the affects of a sedentary lifestyle requires awareness of our daily schedule. In other words, how much time we are spending sitting each day. Choosing to break the monotony with walks, exercise, taking the stairs, stretching, and seeing a chiropractor for periodic adjustments all help.

While we may not be able to change our commute, our job, or even the conveniences of modern society, we can change what we do in our free time.

Make Your Training Personal

June 2, 2017 By Pam Rezai Leave a Comment

Walk into any local gym or fitness center and chances are you will soon encounter a personal trainer. Couple that with all the equipment, free weights, and class offerings and it’s no wonder that some people steer clear of these places. It can be a bit overwhelming and confusing, plus uncomfortable if your goal is to lose weight. Not because you want to lose weight, but because you might see people there who don’t need to lose weight. There’s nothing worse than comparing ourselves to others, especially in a public setting.

People may mistake personal trainers as those who just help us use the exercise equipment. And while that may be a part of what they do, it certainly is not all. Training, whether it’s to lose weight, build strength, or trim inches, requires specific strategies to make it personal to you. Adding to that any physical limitations a person might have due to a past injury or surgery, plus their current physical condition makes working out even more personal. The good news is that the ideal personal trainer will develop a program that is unique to the person. Utilizing benchmarks to note progress. A personal trainer will always be ready to make changes, too, always keeping in mind the individual’s goals.

If the idea of joining a gym intimidates you, that’s okay. It’s also normal. But, that should not be a reason to stop you from getting healthy again. Perhaps you don’t know where to start. Maybe you have concerns, questions, or fears. That’s okay, there is a place you can go to get you on the right path, in a setting that is more private. One of the unique benefits at Damron Chiropractic & Wellness is our Rehabilitation Department. Many chiropractic offices do not offer this valuable service to their patients.

Working with our Rehabilitation Specialist is like the training wheels you had on your bike. Support until you no longer need it with training that is personal to you. No matter what your goals are: to lose weight, gain strength, increase mobility, or lessen pain. By addressing what is holding you back, our Rehab Specialist will help you reach your specific health goals. You will also know when it’s time to graduate, when it is time to join that gym. When that time comes you will no longer need those training wheels.

Ever Suffer From Leg Cramps?

May 31, 2017 By Pam Rezai Leave a Comment

If you have ever suffered from a muscle cramp you know how painful they are. Cramps can happen at any time and at any age. Plus, they can occur in any part of the body, too. The most common type of cramp is what many call a “charlie horse”, that is one that happens in the calf muscle. It’s important to understand why they happen and how to relieve the pain because as we age, the likelihood of experiencing cramps increases to 70% over the age of 50.

Being active does not reduce the chances a person will have a cramp. In fact, being active can actually cause one. The key is understanding what triggers a cramp to occur in the first place, so you can do your best to avoid one.

Lactic acid buildup in the muscles caused by overexertion.
Causing muscles to overstretch whether from exercise, chores, or horseplay.
An imbalance of the minerals that are responsible for muscle contraction and relaxation.
Dehydration whether from sweating or medications.
Long-term inactivity such as from sitting on an airplane.
A symptom of an underlying illness.
Simply getting older.

Cramp triggers can happen individually or together. For example, someone may have an overseas flight and also be taking a statin drug for high cholesterol. The point is, be aware of your potential triggers based on your age, health, and physical activity. If you do experience a leg cramp, there are several steps you can take to help relieve the pain. At the first sign of a cramp, rub the muscle affected. You can also, stretch your calf muscle by flexing your foot up and down. If you can walk, try that, or even on your tiptoes. Relax the muscle with heat. If there is a nerve involved, chiropractic care can help, too.

Staying properly hydrated is important in preventing dehydration which can lead to cramps. You can also ensure your mineral intake is sufficient by eating potassium and magnesium rich foods, like bananas and cantaloupe, or use supplements. Also, always begin any exercise regiment with stretching. Plus, as you sleep, use a pillow under your calves to elevate your feet or lay on your side with loose blankets. Ultimately, cramps can be prevented through proper hydration, a well balanced diet, and regular exercise. Complementing that with the care a chiropractor provides will help eliminate nerve irritation, as well.

Don’t let cramps of any kind hinder your quality of life, no matter what your age.

Improving Senior Health Through Exercise

May 26, 2017 By Pam Rezai Leave a Comment

Trends in obesity rates, especially in older adults, suggest a misconception that it’s too late to get healthy. In fact, more than a third of Americans over 65 are obese. There exists a falsehood that it is normal to lose good health as one ages. Perhaps it is due to the fear of falling or other injury, leading to a more sedentary lifestyle. Aches and pains associated with aging, also contribute to a decrease in activity. Unfortunately, this mindset only exasperates the increase in obesity. The truth is senior do benefit from exercise, no matter what their age.

New research is suggesting that overweight and obese senior citizens who want to lose weight should pursue aerobic exercise, strength training, and a healthy diet. A study conducted by the New England Journal of Medicine involved older, obese older adults who scored in the “frail” range on a standard test. This group of 141 individuals were broken into three groups. One group did only aerobic exercise such as walking on a treadmill. Another focused on strength training, and the other on doing both. Lastly, there was also a control group that only attended nutrition classes, but did not diet or exercise.

The study ran for six months, with each non-control group exercising three times per week. At the conclusion of the study, all non-control groups lost weight. In fact, the average weight loss was 19 pounds. The most significant finding, however, was the improvement in frailty scores. Follow up testing involved mobility tasks such as walking up stairs, standing up, and picking up a coin. All three non-control groups improved their scores. The most improved was the combination group of aerobic exercise and strength training at 21%. The other two non-control groups averaged a 14% improvement.

So, what’s the lesson learned here? That it is never too late to get healthy. Older individuals can do more to help themselves live independently as they age. Plus, do it safely, without risk of injury. Age does not matter when it comes to living a healthy life.

Who’s Carrying Your ‘Journey of Life’ Baggage?

The Problem With Sugar Substitutes

Evolving Corporate Wellness Programs

Stopping the Domino Effect With DCW

Are Health Scares Required for Change?

The Link Between Excess Body Weight and Cancer

Reversing Sedentary Lifestyle Health Risks

Make Your Training Personal

Ever Suffer From Leg Cramps?

Improving Senior Health Through Exercise

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