- Stretch - Stretching before doing yard work is just as important as before sports.
- Keep your nose between your toes - Make sure to use your legs and avoid repetitive bending and turning to the side. This creates a lot of stress to the lower back and the discs.
- Hydrate - Drink plenty of water to keep your muscles hydrated.
- Split it up - Don't try to conquer the entire yard in one day. Also, change it up. For example, spread some mulch, then mow, then sweep, then do some more mulch, etc. Don't do the same activity for prolonged periods of time.
Monday, March 19, 2012
Back Pain and Yard Work
This time of year tends to be a busy time for us here in Kingwood. We usually see quite of few injuries from doing yard work, especially the lower back. Here are a few tips to prevent injuries:
Monday, February 20, 2012
Product Spotlight - Osteoforce
The minerals chosen for this formula are from Albion Advanced Nutrition, the leader in formulating truly chelated minerals with outstanding absorption. The calcium and magnesium are supplied in an ideal 2:1 ratio. A higher intake of calcium than that supplied in OsteoForce is not necessary due to the far greater absorption of calcium bis-glycinate chelate in comparison to other non-chelated calcium salts typically supplied by other manufacturers.
For more information on how to order this supplement, call Kingwood Chiropractic Associates at 281-359-6932.
http://www.kingwoodchiro.com/
Tuesday, February 7, 2012
Fitness at Work or by Phone
As a chiropractor I talk to patients on a daily basis about living a healthy lifestyle. One of the keys to a healthy lifestyle is regular exercise. I have heard all the excuses and use them myself at times. I know you are busy and there are a lot of demands on your time. However, I know it makes life even harder if you are trying to get everything done that needs to be done but are not functioning at your optimum potential because of an unhealthy lifestyle.
One way to improve your fitness at work is to take advantage of the opportunities that are available to you on a daily basis. Opt for those activities that demand more effort over those that are more convenient. For example, use the stairs whenever possible. If it is an option, use your own horsepower to get to work via running, walking, or biking. Or park as far as possible when going to work or the store. Keep it as a part of your consciousness to move as much as possible. Not only will it help you burn calories it will help you stay more alert and focused.
Another benefit to healthy living is that many insurance companies and businesses offer incentives for individuals who demonstrate that they are living a healthy lifestyle. Find out if that applies to you and take advantage of those opportunities. Lunch time walking clubs, company sports teams, and interoffice competitions are great ways to get more people on board and create a built-in support system.
Finally, with today’s smart phones, there are some really cool, free apps to help you improve your fitness at home and even at work. One really good one is Workout Trainer on Android. This app will suggest free workouts based on your time restraints, intensity desired and requires little to no equipment. Another good app for running, walking and biking is iMapMyRun which uses GPS to determine and display your distance, time, pace, and calories burned. There are other many good apps out there and they are constantly getting better.
These are just a few ideas to get your wheels turning. I encourage you to start coming up with some of your own ideas of how you can become more active in your work environment. This will be a great start towards a healthy lifestyle that will help you get more years out of your life and more life out of your years.
Dr. Buchan and Dr. McComb are board certified doctors of chiropractic and owners of Kingwood Chiropractic Associates. They have extensive education and training in the treatment of neuromusculoskeletal conditions, applied clinical nutrition and acupuncture. They are committed to helping you and your families obtain the information which is essential to achieve health and wellness, and through that process empower you to make decisions that will lead to fulfillment of your goals and a life of greater potential. For more information on methods of improving health, go to www.kingwoodchiro.com.
Here is our link to the article in Dockline Magazine, page 28.
http://www.docklinemagazine.com/February2012/DLM-KWFebruary2012.pdf
One way to improve your fitness at work is to take advantage of the opportunities that are available to you on a daily basis. Opt for those activities that demand more effort over those that are more convenient. For example, use the stairs whenever possible. If it is an option, use your own horsepower to get to work via running, walking, or biking. Or park as far as possible when going to work or the store. Keep it as a part of your consciousness to move as much as possible. Not only will it help you burn calories it will help you stay more alert and focused.
Another benefit to healthy living is that many insurance companies and businesses offer incentives for individuals who demonstrate that they are living a healthy lifestyle. Find out if that applies to you and take advantage of those opportunities. Lunch time walking clubs, company sports teams, and interoffice competitions are great ways to get more people on board and create a built-in support system.
Finally, with today’s smart phones, there are some really cool, free apps to help you improve your fitness at home and even at work. One really good one is Workout Trainer on Android. This app will suggest free workouts based on your time restraints, intensity desired and requires little to no equipment. Another good app for running, walking and biking is iMapMyRun which uses GPS to determine and display your distance, time, pace, and calories burned. There are other many good apps out there and they are constantly getting better.
These are just a few ideas to get your wheels turning. I encourage you to start coming up with some of your own ideas of how you can become more active in your work environment. This will be a great start towards a healthy lifestyle that will help you get more years out of your life and more life out of your years.
Dr. Buchan and Dr. McComb are board certified doctors of chiropractic and owners of Kingwood Chiropractic Associates. They have extensive education and training in the treatment of neuromusculoskeletal conditions, applied clinical nutrition and acupuncture. They are committed to helping you and your families obtain the information which is essential to achieve health and wellness, and through that process empower you to make decisions that will lead to fulfillment of your goals and a life of greater potential. For more information on methods of improving health, go to www.kingwoodchiro.com.
Here is our link to the article in Dockline Magazine, page 28.
http://www.docklinemagazine.com/February2012/DLM-KWFebruary2012.pdf
Thursday, November 17, 2011
2011 Toy Drive
Dear Patients and Friends:
As the Holiday season approaches our office wishes to celebrate in a way which will make a difference in other people’s lives. We have partnered with Azleway to coordinate a drive to collect new, unwrapped toys for underprivileged kids. The ages of these children can range from toddlers to teenagers, so toys, as well as appropriate gifts for teenagers will be greatly appreciated.
Each year, Azleway brings hope and opportunity to more than 1,000 Texas children at-risk and in crisis. For children of Azleway, Christmas can be a very hard time. Although most of the children of Azleway have been removed from homes full of abuse and neglect, Christmas is still a time when children miss home and family, no matter how destructive the environment may have been.
The mission at Azleway is to provide a home, school, and treatment opportunities with intervention and prevention strategies to children and their families from a faith based perspective in order to increase their abilities to succeed in life.
Help us make this a special year for children in need. Plan now to participate and share with us in this giving time of the year. For those that would like to donate, will be collecting toys and gifts at our office till December 12th.
Thank you for your donations!
Dr. Kyle W. Buchan
Dr. M. Cody McComb
As the Holiday season approaches our office wishes to celebrate in a way which will make a difference in other people’s lives. We have partnered with Azleway to coordinate a drive to collect new, unwrapped toys for underprivileged kids. The ages of these children can range from toddlers to teenagers, so toys, as well as appropriate gifts for teenagers will be greatly appreciated.
Each year, Azleway brings hope and opportunity to more than 1,000 Texas children at-risk and in crisis. For children of Azleway, Christmas can be a very hard time. Although most of the children of Azleway have been removed from homes full of abuse and neglect, Christmas is still a time when children miss home and family, no matter how destructive the environment may have been.
The mission at Azleway is to provide a home, school, and treatment opportunities with intervention and prevention strategies to children and their families from a faith based perspective in order to increase their abilities to succeed in life.
Help us make this a special year for children in need. Plan now to participate and share with us in this giving time of the year. For those that would like to donate, will be collecting toys and gifts at our office till December 12th.
Thank you for your donations!
Dr. Kyle W. Buchan
Dr. M. Cody McComb
Friday, November 11, 2011
Monday, October 10, 2011
Physical Management of Arthritis
October Article in Dockline Magazine page 28
Last month we talked about Nutritional Management of Arthritis. Now, let’s focus on what can be done physically to treat arthritis. You may think that if a joint is arthritic you should try to rest it as much as possible but that is not really accurate. What would work better, a rusty old hinge that gets used regularly every day or one that hasn’t moved in a year?
Obviously there are many factors that go into what type of activity you should do. The type of arthritis, the location and the severity are all factors that need to be considered. Talk to your chiropractor about your specific case. That being said there are many options for people with arthritis when it comes to exercise. One of the most important things is to maintain an active lifestyle. Either in your work, your leisure time or preferably both involve yourself in activities that require you to get up and move.
When it comes to exercise start off nice and easy and let your chiropractor know of any changes that you notice as a result of your new exercise program. We suggest that you start off with something that focuses on flexibility and movement such as yoga. Gradually, you can increase your workouts to include cardio and strength training. Swimming and biking are great low impact cardio exercises that can help keep you limber while strengthening the heart and lungs thereby promoting overall health.
Your strength training options are only limited by your imagination. If you need help coming up with some exercises talk to your chiropractor or find a qualified personal trainer to help you get started. Not only will strength training help with your arthritis it will strengthen your bones and muscles which also helps protect your joints.
If you lack the discipline necessary to exercise regularly look for activities that you can do outside of your daily routine to get your heart pumping and your body moving. Dancing is an excellent example of an activity that incorporates both. Go out dancing, take a class or check your local events calendar for dances. Thanks to Dancing With the Stars, ballroom dancing has become popular.
Last but not least is getting adjusted regularly. If a joint is locked up or subluxated it can’t move in its normal range of motion. A chiropractic adjustment frees up the joint and removes stress from the joint and nervous system. This allows the joint to move more freely and allows the brain to better understand the environment and adapt to changes in the environment.
So get moving. Talk to your chiropractor, find activities that you enjoy and are appropriate to your health status and get to it. If you do you will find that you will have greater energy and vitality, less aches and pains than those around you who choose not to move.
Last month we talked about Nutritional Management of Arthritis. Now, let’s focus on what can be done physically to treat arthritis. You may think that if a joint is arthritic you should try to rest it as much as possible but that is not really accurate. What would work better, a rusty old hinge that gets used regularly every day or one that hasn’t moved in a year?
Obviously there are many factors that go into what type of activity you should do. The type of arthritis, the location and the severity are all factors that need to be considered. Talk to your chiropractor about your specific case. That being said there are many options for people with arthritis when it comes to exercise. One of the most important things is to maintain an active lifestyle. Either in your work, your leisure time or preferably both involve yourself in activities that require you to get up and move.
When it comes to exercise start off nice and easy and let your chiropractor know of any changes that you notice as a result of your new exercise program. We suggest that you start off with something that focuses on flexibility and movement such as yoga. Gradually, you can increase your workouts to include cardio and strength training. Swimming and biking are great low impact cardio exercises that can help keep you limber while strengthening the heart and lungs thereby promoting overall health.
Your strength training options are only limited by your imagination. If you need help coming up with some exercises talk to your chiropractor or find a qualified personal trainer to help you get started. Not only will strength training help with your arthritis it will strengthen your bones and muscles which also helps protect your joints.
If you lack the discipline necessary to exercise regularly look for activities that you can do outside of your daily routine to get your heart pumping and your body moving. Dancing is an excellent example of an activity that incorporates both. Go out dancing, take a class or check your local events calendar for dances. Thanks to Dancing With the Stars, ballroom dancing has become popular.
Last but not least is getting adjusted regularly. If a joint is locked up or subluxated it can’t move in its normal range of motion. A chiropractic adjustment frees up the joint and removes stress from the joint and nervous system. This allows the joint to move more freely and allows the brain to better understand the environment and adapt to changes in the environment.
So get moving. Talk to your chiropractor, find activities that you enjoy and are appropriate to your health status and get to it. If you do you will find that you will have greater energy and vitality, less aches and pains than those around you who choose not to move.
Thursday, September 1, 2011
Nutritional Management of Arthritis article in Dockline Magazine
http://www.docklinemagazine.com/August2011/DLM-KWAugust11.pdf
The role that diet plays on both RA (Rheumatoid Arthritis) and OA (Osteoarthritis) has been studied for over 80 years. Up to this point there is little consensus among researchers as to the role of nutrition and supplementation regarding both of these conditions. In this article I will list some of the most recommended and effective approaches.
In all the research that has been done on arthritis and nutrition, two things are clear. First, for osteoarthritis, consuming a diet that allows you to maintain a healthy weight is paramount. As I have mentioned before, each pound of body weight increases exponentially the stress on weight bearing joints, thus increasing the risk of developing OA. For both conditions, maintaining a balanced healthy diet is important. Remember the golden rule in nutrition, if you put garbage in you should expect to get garbage out. You can’t expect to consume poor quality foods and expect your body to turn a Twinkie into high quality tissue…
From here on dietary approaches diverge a little. So first, here is a list of popular supplement options for OA:
* Glucosamine (1500 mg daily) - believed to support formation and repair of joint cartilage.
* Chondroitin Sulfate (1200 mg daily) - naturally occurring in the body; lends elasticity to cartilage.
Glucosamine and Chondroitin Sulfate are routinely combined into one supplement.
* Vitamins A, B6, C, and E help to support healthy cartilage
* Herbs, botanicals, and spices: blueberries, cayenne pepper, cherries, cinnamon, devil’s claw, ginger, hawthorn berries, turmeric and yucca have all been shown to reduce inflammation and/or support healthy joint cartilage.
* Inflammatone from Designs for Health - combination of enzymes and herbal extracts shown to promote a healthy inflammatory response.
Popular RA management options include the following:
* Some evidence suggests that limiting meat consumption or eating a vegan diet may reduce the symptoms of RA.
* Switching to an Omega 3 rich cooking oil such as canola, flaxseed, or olive oil has been shown to reduce inflammation.
* Fish Oil (1-2 teaspoons daily) - Good source of Omega 3 fatty acids, which are shown to reduce inflammation.
* Black currant oil, borage oil, and evening primrose oil (200-300 mg daily) are all high in gamma-linoleic acid which has been shown to reduce inflammation.
* Herbs, botanicals, and spices: ashwaganda, boswellia, ginger, turmeric, and green tea have been shown to reduce inflammation.
* Inflammatone from Designs for Health - may also be helpful in the regulation of inflammation in RA.
As you can see, the common theme for dietary therapy of both RA and OA revolves around reducing inflammation and maintaining a healthy weight, both of which are necessities in maintaining healthy joints. I hope you found this article informative and helpful. As always, please contact our office if you have questions. Also, if you are taking a medication it is a good idea to consult your doctor or pharmacist about any possible interactions any of the above recommendations may have.
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