Don't Let Allergies Get You Down

We know it's coming but that doesn't make it any more welcome, and this year the mild winter seems to have brought it sooner this year – allergy season. If anything can take the fun out of the warmer weather that has come early, it is the high pollen counts and other seasonal allergies. Over-the-counter allergy medicines can provide some relief, but the cost can add up. Instead, here are some alternative, natural remedies suggested by abc that may be just as effective.

1 – Quercetin

This is an herbal supplement that when taken with vitamin C has been effective in reducing inflammation, sinus pain, and congestion.

2 – Saline/Salt Water

Flushing out the sinuses with warm salt water helps wash out any lingering pollen and other allergens that can continue causing allergy symptoms.

3 – Antioxidants in Food

Grape seed extract has been effective in reducing allergy symptoms. In addition, bananas and onions can have an anti-inflammatory response that helps to boost the immune system.

4 – Omega-3 Fatty Acids

Studies have shown fewer allergy symptoms in people who ate foods or took supplements containing these fatty acids.

So this year instead of suffering through horrible allergies all season long. Try some of these natural remedies before rushing to the store and stocking up on medicine. Then enjoy the gorgeous weather!

References:

http://abcnews.go.com/GMA/AllergyAndAsthmaResourceCenter/story?id=675663&page=1#.T5GMlsyzRCg

Don't Let the Cold Stop You From Training

While this winter has not been as frigid in years past, it can still be challenging to get out for your run in the morning when your bed is so warm and it's cold and dark outside. And when it's dark by the time you get home after work, the last thing you want to do is lace up your shoes for that training run you skipped in the morning.

The short days and cold weather often derail us from our good intentions to train through the winter. However, sometimes all that is needed is a little motivation to get us out the door for that run or bike ride. Signing up for a spring race can often provide that bit of encouragement that keeps us going during the winter. Here are a few racing opportunities in the DC area that can be that motivation for you!

March 17 – Rock N' Rock Marathon/Half Marathon 

This race is sold out for 2012, but they are still looking for volunteers! Getting out to support fellow runners can also be a great source of motivation for your next race!

April 22 – GW Parkway Classic

10 mile – starts at Mt. Vernon and finishes in Old Town Alexandria

5K – begins at the Belle Haven Marina and finishes in Old Town Alexandria

Net downhill course is a fun, scenic route that is well organized and very fun!

April 28 – Paul's Ride for Life

Ride along the W&OD trail starting in Reston, VA. Distance options include 10, 20, and ½ Century rides. The proceeds for the race benefit the Washington Regional Transplant Community in memory of Paul Rossmeissl.

May 19-20 – Warrior Dash

Located in Mechanicsville, MD, this adventure obstacle race covers 3.02 miles of mud, water, and other challenges for you and your friends!

June 17 – DC Triathlon (Olympic/sprint)

Swim in the Potomac River, bike through the parks of DC, and run by the monuments in one of DC's most popular races!

In addition to these bigger races, there are many 5k and 10k races taking place almost every weekend in this area. Check out your local running store or visit www.runwashington.com to find the perfect race to motivate you to keep training!

Treating Neck Pain

Neck pain can appear in many forms, and is unfortunately very prevalent among those who spend the day sitting at a computer or commuting. In addition, injury to the neck can also result in pain that sends you look for some form of relief. Common treatments have included medication and rest, but researchers have found other sources of relieving neck pain that may be more successful.

A recent study performed by the National Center for Complementary and Alternative Medicine at the National Institutes of Health (NIH) suggested that conservative care, such as spinal manipulation, for neck pain provided more relief than exercises alone or medication. Over 250 adults experiencing neck pain were divided into 3 groups for the 12 week study. Each group received a different treatment option: spinal manipulation, an exercise program, or medication.

Participants were evaluated every 2 weeks, 6 months and 1 year after the completion of the study. At the end of the 12 week study, 82% of those receiving spinal manipulation therapy reported a decrease in pain by at least 50%. In comparison, 77% of the exercise group and 69% of the medication group reported the same decrease in pain. For long term results, those in the spinal manipulation group again had a larger decrease in pain. At 6 months, 75% reported a 50% decrease in pain and after a year, 81% of those receiving spinal manipulation were maintaining the decreased pain levels. Those in the exercise group experiencing a 50% decrease in pain was 71% at 6 months and 69% after 1 year. The medication group was 59% and 69%, respectively.

The conclusion of the study revealed that in the case of neck pain, patients showed the most improvement with conservative care through spinal manipulation for both short-term and long-term pain relief. So the next time neck pain appears, instead of reaching into the medicine cabinet, try an alternative form of treatment and give your chiropractor a call!

References:

• Bronfort, Gert, Roni Evans, Alfred Anderson, Kenneth Svendsen, Yiscah Bracha, and Richard Grimm.  "Spinal Manipulation, Medication, or Home Exercise with Advice for Acute and Subacute Neck Pain: A Randomized Trial." Ann Intern Med 156 (2012): 1-10. Annals of Interal Medicine. American College of Physicians, 3 Jan. 2012. 6 Feb. 2012.
• Crownfield, Peter W. "Conservative Care Beats Medication for Neck Pain." Dynamic Chiropractic 12 Feb. 2012: 1, 8, 14.

Want Top Quality Care?

Growing up, many kids who play sports dream of being a professional athlete or competing in the Olympics. As adults, those who have continued to be active and participate in sports feel the twinges and injuries that are associated with their sport. The desire for fame and glory that comes with being a professional athlete has faded and been replaced with the dream of having access to the highest level of sports medicine care to keep their bodies competition ready and functioning at their peak. While the dream of becoming a pro may not become reality, being treated with the same medical care can!

The International Federation of Sports Chiropractic (FICS) was founded in 1987. This is the international connection between chiropractors and sports. In the United States, the American Chiropractic Association (ACA) Council on Sports Injuries and Physical Education is the national level connection. These organizations have played a major role in including chiropractic care at major international sporting events.

Prior to 2002, chiropractic care was mostly confined to the United States and was not recognized throughout the world. However, since 2002, chiropractic care has been one of the fastest growing medical fields internationally with more schools now located abroad than within the US. As a result, many Olympic Committees have identified chiropractors as key members of the health care teams for their athletes. In addition, the recognition of chiropractic care worldwide has lead to the inclusion of chiropractors on the medical teams for international events. The first event to utilize chiropractors at an international level was at the Olympic polyclinic at the 2010 Winter Olympics in Vancouver, Canada. In 2011 chiropractors were included on the treatment teams for the XVI Pan American Games held in Guadalajara, Mexico. Coming this summer, chiropractors will be among many medical professionals providing health care in the polyclinic at the 2012 Summer Olympics in London, England.

So how have chiropractors made the jump from virtually nameless in other parts of the world to being recognized as providing essential medical care at the highest level of international sports? It comes from the success they achieve by working one-on-one with their patients on a daily basis. Athletes of all levels continue returning to chiropractors because they get results. Amateurs or professionals, chiropractors provide high quality and functional medical treatment that keeps the athletes performing at their potential. Without patient success, there would not be the widespread utilization of chiropractic care at the highest levels of international competition. Chiropractors now hold key positions on Olympic medical committees because they have proven success with all levels of athletes.

So the next time your kid is dreaming of becoming the next Olympic champion, you can be supportive by providing chiropractic care that helps all athletes perform at their best!

Reference:

“The XVI Pan American Games.” ACAnews. American Chiropractic Association. January 2012. <http://www.acatoday.org/content_css.cfm?CID=4710> 27 January 2012.

Chiropractic care for FUNCTION

It's a vicious cycle – you are training for a big competition or are just trying to stay in shape and during an early morning run, you feel the pull in the hamstring. You stop briefly but decide to train through the pain because “no pain, no gain,” right? WRONG. While it might boost your ego to be able to push through the pain to keep going, there are many changes that the body will make to accommodate the injured body part that may, in turn, result in further injury and more pain.

Chiropractors are often seen as the “quick fix” doctors. You're in pain, you go for treatment, and after so many visits, the pain is gone and you're back to training. But what if that was how we treated everything? You drive you car until it is completely out of oil, take it in for an oil change, and then go back to driving. It works, but the car will break down much faster than if it was in regularly for oil changes. In the same way, those quick fixes with the chiropractor may keep you in training and able to compete, but the lack of routine maintenance will limit how far you can go with your sport and result in a shorter athletic career.

Athletes of all levels want to be able to perform well and function at the highest level possible. So why is it that we wait until there is pain before we address the issue? Pain is not the problem, it is only the symptom of the problem. The actual source of the pain is the issue that needs treatment. Chiropractors are often seen only when there is pain with the goal of alleviating that pain. What if instead, the underlying cause of the pain was determined and treated?

Instead of being known as the “quick fixers,” chiropractors should be known as the “long-term function” doctors. Just as we take our cars to the shop for regular maintenance and take our pets to the vet for routine check-ups, when it comes to our body functioning well, it should be no less of a priority. Lew Hollander is an 81 year-old IronMan triathlete who strongly encourages all athletes not to assume everything is going well just because there is no pain. His advice, “If you want to be functional at 80, you better...pay attention at 40.”

According to the American Chiropractic Association, “Chiropractic is a health care profession that focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health.” Training until the pain becomes unbearable before seeking treatment results in compensation imbalances and other issues that will limit function and performance.

Routine chiropractic care catches any potential issues early and allows the doctors to treat the source of the problem before the pain surfaces. All athletes, regardless of their level, want to be able to perform at their potential. Nagging injuries and pain limit their ability. Using chiropractic care to maintain health and function instead of “quick fixes” is a step in the right direction to achieve those fitness goals set for 2012!

Reference:

“It's Not About the Pain.” Celebrate Wellness! The Unified Virginia Chiropractic Association. 2 January 2012. <http://virginiachiropractic.org> 19 January 2012

Chocolate - Friend or Foe?

It's December!! And with the beginning of December comes the beginning of the Christmas season. This brings holiday parties, decorations, and most of all, holiday goodies. One of the most popular flavors for holiday treats is CHOCOLATE. While we may know that eating 6 chocolate chip cookies or the leftover chocolate cake from the party is not in our best health interests, many people are not aware that chocolate does have qualities that can make it healthy, when eaten in moderation.

Dr. Jacob Schor is a naturopathic physician and has some good news for those of us who are looking for any excuse to eat some chocolate during the holidays. Chocolate, when not coupled with peanuts, cookies, or in other processed states, contains more flavanols than any other food. Flavanols are phytonutrients that are also found in fruits and vegetables. In general, chocolate is processed quite a bit before reaching our mouths. However, recent production has focused on preserving these nutrients. Dr. Schor explains a few health benefits that have been associated with eating chocolate containing flavanols.

Chocolate May Lower Blood Pressure

Studies focused on the Kuna tribe that is indigenous to Panama. The people in this tribe were identified as having no history of hypertension in anyone, regardless of age. However, as the tribe began moving to the cities, the rate of hypertension increased dramatically. The key factor was the flavanol-containing cocoa that the Kuna people relied on when living among their tribe. As the people began living in the urban areas, their diet changed and did not include the pure cocoa. Through more focused studies, researchers have discovered that minimally processed chocolate, or chocolate that had the flavanol content preserved during processing, does lower blood pressure. Enzymes are activated by the flavanols that increase the nitric oxide in the blood which improves the functioning of the blood vessels by acting as a vasodilator. These results were observed with 6 grams of chocolate per day.

Chocolate May Lower Cholesterol

In addition to lowering blood pressure, chocolate has also provided a positive impact on cholesterol levels. When patients ate chocolate containing 700 mg of flavanols per day, their low-density lipoprotein (LDL) or “bad” cholesterol levels dropped by 6% and the high-density lipoprotein (HDL) levels, “good” cholesterol,” rose by 9%. There was also a decrease in the number of blood markers that indicate vascular inflammation.

Chocolate May Provide Sun Protection

A unique benefit of the flavanols in chocolate is the potential for sun protection. Volunteers either ate flavanol-rich or low-flavanol chocolate over a period of 3 months. The amount of sun exposure that was required to induce a sunburn was measured both at the beginning and end of the 3 months. At the end of the study, those who ate the flavanol-rich chocolate were able to tolerate more than twice the amount of sun exposure before burning.

Any one of these health benefits is enough to send a chocolate lover to the store in the name of health. However, most chocolate found in stores is processed, meaning the flavanols have been mostly destroyed during heating. In addition, too much of any good thing can still be detrimental. To ensure that the excuse to eat chocolate is truly valid, search out chocolate with minimal or low-temperature processing and enjoy the treats this holiday season in moderation!

Good Health Habits for the Holiday Season

The holiday season is a time filled with parties, family gatherings and lots of food, but with a little help, you can keep from eating too much during the holidays. If you continue to eat a healthy and nutritious diet, you will feel better and have more energy to enjoy the season.

Keep Exercising

Exercise is a great way to control your weight, your blood pressure and exercise adds to your good health by reducing stress and keeping your muscles and bones in good shape. Although the holidays are a hectic time, keep your exercise routines going to help ensure that the occasional treat won't land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, continuing to work out keeps you in the exercise habit. Once you quit your exercise routine, it can be very difficult to start up again -- nevermind the weight you can gain from taking a hiatus.

Drink Plenty of Water

Many people believe that mild dehydration may feel like hunger, and the best way to avoid becoming dehydrated to drink plenty of water. You can also use water to slow down your eating by taking a sip or two between bites. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption as well. (Not only can cocktails be high in calories, but overindulging in alcohol can lower your awareness of how much you're eating.)

Don't Skip Meals

Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals can make you crabby, tired and maybe even leave you with a headache that just might ruin your evening festivities. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily turn into a raving eating-machine and consume many more calories than the ones you skipped earlier in the day. Don't skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by a healthy lunch with a big salad or a sandwich made with whole grain bread will keep your body and your brain fueled throughout the day.

Eat High-Fiber Foods Before the Party

When you have a party to attend, snack on some fiber-filled foods just before you go. Fiber helps you to feel full, and if you aren't feeling so hungry, you might not eat so much at the party. Choose foods like low-calorie vegetables, a small salad, a piece of fresh fruit, or a small bowl of oatmeal.

Eat Small Amounts of the Foods You Love

No one wants to feel deprived, so go ahead and take a small piece of pie or one cookie -- but not both. Look over the buffet or the serving table, and pick out one thing that you really would love to enjoy. The rest of your plate can be filled with healthy vegetables and fruits, whole grain crackers, cheese and lean meats.  Pace yourself when friends and family gather at a meal, the food is usually piled high on most everyone's plate. You wolf down the first plate and pick out more of your favorites to gobble down as second helpings.  Slow down. It takes a few minutes for your brain to realize your stomach is getting full, and you can eat a lot of extra food in those few minutes. You don't need a giant mound of food, so place small portions on your plate. Set your fork down between bites and sip some water. Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly before you swallow. Savor each moment with your friends, your family and this wonderful food, but remember it is a meal, not a race to see who can eat the fastest.

Keep Healthy Snacks at Work

Keep some healthy snacks on hand when coworkers start bringing in holiday treats. These treats are always tasty but rarely healthy. Snack on nuts, raisins, fresh fruit or energy bars instead so that your snack calories provide you with good nutrition. If you are going to indulge in a holiday goody, make sure it's not an everyday add-on.

Don't Beat Yourself Up, Just Get Back to Healthy Eating

It is difficult to avoid overeating during the holidays. If you do slip up now and then, don't beat yourself up for it. Be good to yourself. Remember that maintaining a healthy diet throughout the holidays takes practice. Forgive yourself and make sure your next meal or snack is a healthy one.