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Real Simple Magazine outlined a great guide to protecting your bone health – and even broke it down by decades, so you know what you should be doing based on your age range.
There are some basic tips that everyone should be following in order to keep your bones strong and supportive throughout your life, and most of them you already know, and probably follow to help other areas of your health. They called it “Timeless Advice”, which I think is perfectly titled. No matter what age you are, you can begin following these guidelines to improve your bone health.
1 – Eat Right. Consuming a diet rich in fruits, veggies, and low fat dairy will ensure that you maintain your daily intake of vitamins and minerals – such as calcium, magnesium, and Vitamin D – which will boost the strength of your bones.
2- Exercise. Real Simple notes that “exercise can have a greater effect on bone strength than calcium consumption, according to recent research.” High impact exercises are recommended, such as running and weight training.
3- Drop the Cigarette. Smoking has been shown to reduce estrogen levels and cause an earlier onset of menopause, both of which contribute to a loss in bone density, making you susceptible to fractures and breaks.
4- Watch Salt & Alcohol. A high salt diet is associated with excess calcium excretion, and more than one alcohol drink a day could be harmful to estrogen levels. A fine example of a little bit can go a long way. Another staple in the American diet to stay away from? Caffeine.
One thing they don’t mention, that would be great no matter what your age? Chiropractic of course! Maintaining routine chiropractic adjustments will help you pain free, allowing you to enjoy an active lifestyle. An increase in activity will add more loading on bone mass, increasing your bone mass density.
Check out the rest of the article to see advice specifically targeted from your 20s all the way to your 50s.
I’m sure you have all seen it – following Dr. Mike’s name, are two letters – D.C.
But what does that stand for?
Simply put, it stands for Doctor of Chiropractic. So let’s debunk that rumor right there. Chiropractors ARE doctors. They must attend a chiropractic college, which are accredited by The Council on Chiropractic Education (CCE). Once that is completed, they receive the title of Doctor of Chiropratic, which is recognized by the American Medical Association, as a doctor.
But how do they compare to other doctors, for example, the more commonly known M.D.s?
First off, the schooling is different. Check out the chart below, courtesy of The Grisanti Report, which outlines the typical minimum requirements of hours for those attending chiropractic college versus medical school.
The numbers don’t lie, huh?
But this is not a contest over which one is better. Simply a means to educate everyone on chiropractors, and expose the myths that they deal with on a daily basis.
Another common belief is that chiropractic is unscientific. Before Dr. Mike received his title of D.C., he was required to receive extensive medical training in traditional medical courses. Just like other areas of medicine, the research in the chiropractic field is ongoing, and with each study, new clinical and scientific research and practices are revealed. Still left scratching your head? Just ask Dr. Mike for one of the many articles or abstracts he has outlining the scientifically-proven benefits of spinal adjustments and chiropractic care.
If you talk with any chiropractor about your indivdual case, you can tell within minutes that they know what they are talking about – and that they earned the title of Doctor.
The Spa at Mecca is happy to announce that our annual Peel Party date is set – get ready to PEEL SO GOOD.
By popular demand, we have scheduled the event for Saturday, May 18th*.
The set up is a bit different this year. Since these SkinMedica medical-grade chemical peels work best in a series, we have formatted the event that your purchase 3 peels, and receive the Lytera Skin Brightening System FREE.
That’s not all, folks (said in our best announce voice) – you also receive SkinMedica‘s Ceramide Treatment Cream, a moisturizer especially for post-procedure skin, free as well. This is over a $300 value!
Call (973) 943.4300 to book your first peel today. Feel free to share this post with friends, family, neighbors – anyone looking to improve the tone and texture of their skin.
Can’t wait to see you there!
*Please note – if the date does not work for you, we are willing to work with your schedule. Call the office for more details
This simple question is one that gets asked all the time here at Mecca Integrated Medical Center.
When should you use heat, and when should you use ice?
Find out the answer from our very own physical therapist, Marina Poretsky, DPT.
Q: Why do you use ice or heat in the first place?
A: Utilizing either ice or heat therapy helps with pain, as well reduce inflammation, decrease muscle spasms, and speed the healing process. Using the wrong one, however, can cause more harm than good. For example, heat can increase blood circulation and leakage, which can lead to swelling and pain in an acute injury case.
Q: Glad you mentioned that. How do you know whether to use heat or ice?
A: The general rule of thumb is ice acute, and heat chronic. In other words, use ice 48-72 hours following an injury. any chronic pain or an “old” injury should use heat.
Other reasons for using ice include:
- After an activity or workout involving an overuse injury to decrease pain and swelling
- To treat joint swelling due to inflammatory arthritis
Other reasons for using heat include:
- To warm up stiff joints and aid in joint mobility.
- To decrease chronic muscle spasms.
- To aid in stretching tight muscles.
- Before an activity or workout to warm up an affected area.
Q: How long should you keep ice or heat on for?
A: Ice and heat should be kept on for no longer that 20 minutes. Make sure you put a layer in between you and the ice/heat, such as a towel or pack cover. After 20 minutes, wait roughly an hour to apply the therapy on again.
If you have any other questions, ask your personal medical professional.
When your boss shoots you an email with the details about your next office meeting, you might be surprised to see the location – a pair of treadmills? That’s right, “walking meetings”, as they have come to be called, are becoming popular in offices across the nation. These meetings take place on two treadmills that face each other – the true definition of multi-tasking, if you ask me – allowing co-workers to talk while they walk.
A recent blog post had peeked my curiosity – and with a little research, I found that this idea isn’t exactly new. New York Times had written about this a little over a year ago, mentioning a financing firm that had set up four treadmill desks for co-workers to utilize while they “take care of business.”
You might think to yourself, I workout out almost daily, doesn’t that negate elongated time spend sitting down? Not exactly. Research has shown that it isn’t the not exercising that is dangerous, it is simply the act of sitting itself. One study by the American Cancer Society showed that women and men who sat for six hours a day were 37 percent, and 18 percent, respectively, more likely to die by the end of the 13 year study period. Wow.
The Mayo Clinic also noted that increased hours of sitting, whether behind a desk or in front of a television, “increased the risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack” by 125 percent.
Those studies don’t even mention the more immediate side effects of long-term sitting. Hello Neck Pain! Welcome Back Pain! Ah, we meet again Headaches and Wrist Pain!
Don’t think your boss will spring for a couple of treadmills? Not to worry, the idea is still the same.When you have a chance, take the stairs, not the elevator. Instead of using intercom or instant messaging, get up and WALK to your co-worker to relay the message. Refill your water every hour – this will help encourage you to get up more frequently, as you will need to walk to both the water cooler and the bathroom.
Another great tip? GET UP. Even just a few 5 minute walking breaks, with a few stretches and deep breathing thrown in, can do wonders for your overall health.
What do you plan to do to make sure you keep moving throughout the work day?
Essentially, the Power Vibe is a machine that a patient uses while preforming a therapeutic exercise. The catch is that the machine vibrates. So, that squat that you normally hold for a 10 second count? You now have to steady yourself against a constant vibration, which increases the difficultly, but also increases the benefits.
There have been a lot of media coverage about the benefits of vibrations when combined with exercise, which creates muscle fatigue in a shorter amount of time. The Power Vibe Pro II, which is housed in Mecca Integrated Medical Center’s physical therapy treatment room, uses vertical vibrations to maximize muscle toning. Additionally, the vibrations, combined with traditional exercises, increase the range of flexibility and equilibrium, and aid in lymphatic drainage and circulation. The level of difficulty can range, which makes the Power Vibe ideal for patients of all ages.
In a New York Times article, Hugh Lamont, a sports biomechanist at East Tennessee State University, explained the instrument further. “If you pick up something heavy and then pick up something considerably lighter,” Dr. Lamont explained, “you might be able to throw the lighter weight farther.” This same principal can be applied if the Power Vibe is used prior to a particularly difficult therapy exercise. The vibrations help loosen and stretch muscles, so that the patient can excel in their physical therapy.
If you are interested in trying out the Power Vibe, stop by for a consult with Dr. Marina!