Winter 2008

Dear Patients and Friends,

Readers of our newsletter often ask why many of the articles that we include relate to topics other than chiropractic issues—that is, back and neck problems. 

Our goal is to provide quality care that improves all aspects of our patient’s lives.

Our practice prides itself on taking the time to counsel patients in the prevention of disease and to help patients develop a healthier lifestyle.  We accomplish this in many ways: through direct patient contact, our informational web site (www.backtohealthchiro.com), community involvement, through health fairs and speaking to civic groups, and, of course, our newsletter.

The doctors in our office are not only trained in dealing with problems of the spine, but are formally educated in clinical examination and diagnosis of the entire human body.  Our staff focuses on health care promotion for the well-being of the whole person.  With my dual background in both nursing and chiropractic, in addition to 21 years of clinical practice in Worcester, I have learned the necessity of connecting with other quality practitioners.  Our office has established an excellent rapport with many of your primary care physicians and other health specialists in Worcester County.  Whenever we find a patient with other health issues that need to be addressed, we have the network and expertise to refer them to the right provider, whether that is their primary care physician or another appropriate specialist.

Our practice has grown and been successful due to the positive results that our patients have obtained and the feedback they have given their families, co-workers and friends about the wonderful care received in our office.  We thank you for your referrals and the confidence you place in our practice.

In our continued goal to provide useful information to promote your personal health, we have focused this newsletter on topics related to nutrition and lifestyle.

Yours in Health,
Dr. Cheryl J. Houston and Staff

In previous newsletters, we have discussed topics related to skin care,  and now we see that Dr. Andrew Weil, MD has written about the danger of “parabens” (chemical preservatives) in skin care products.

“Preservatives called parabens are widely used in personal-care products and cosmetics to prevent the growth of bacteria and mold.  They’re found in everything from toothpaste to shaving creams to shampoos.  I’m concerned about their use because animal studies suggest they are weakly estrogenic and have raised questions about the safety of propyl, butyl, ethyl, and methyl parabens in topical items.  Research shows that trace amounts of them were present in breast-cancer tissue and methylparaben may cause dermatitis.  Found in moisturizers and deodorants, methylparabens have been linked to irritation—especially on skin with a cut or pimple.
Many skin-care companies are now offering healthier alternatives such as sodium benzoate, a fruit-derived preservative.  Most health-food stores carry paraben-free products.  For help finding paraben-free merchandise, see safecosmetics.org”

-Dr. Andrew Weil
Excerpt Reprinted from Self-Healing Magazine, January 2008

When it comes to obtaining the vitamins and minerals your body needs, your best possible source is food.  After all, eating a richly varied diet—including plenty of fresh fruits and vegetables, whole grains, and legumes—is the most natural, most enjoyable, and
tastiest way I know to meet your nutritional needs.  Scientists are increasingly recognizing that, in addition to vitamins and minerals, there are other compounds found in foods—such as fiber and phytochemicals—that serve as powerful preventative agents, protecting your body against cancer, cardiovascular disease, and other conditions.
There are times, though, when a good diet may not be good enough.  As evidence mounts, many experts have moved away from thinking of vitamins and minerals primarily as substances needed to prevent deficiency diseases and are acknowledging their broader role in promoting optimum health.  Researchers are finding that some important vitamins and minerals are hard to get in amounts considered protective against disease through diet alone, no matter how conscientious an eater you are. 

"Consider supplements as a long-term investment in good health:  The money spent now on prevention is pocket change compared to the possible future expenses of medication, hospital stays and surgical procedures.”

Supplement prices vary, generally depending on the quality of the product.  Realize that many supplements sold in major chains may not contain quality ingredients affecting how the supplement is absorbed and utilized by your body.  At Back to Health Chiropractic, look for those supplements that are manufactured under current “Good Manufacturing Practices.”   You will find a significant amount available at Back to Health.

“Supplements as part of an overall health strategy to optimize your body’s own natural healing potential, including eating well, exercising regularly, managing stress, not smoking, and limiting alcohol consumption.  By making these and other lifestyle changes now, you’ll be ensuring your health for many years to come.”

-Dr. Andrew Weil
Excerpt Reprinted from Self-Healing Magazine, January 2008

 If the heart of your exercise program is walking, what do you do when it’s cold and snowy?  A treadmill at the gym is one option.   Snowshoes are another.  They can keep you moving all winter, and some people enjoy snowshoeing enough to travel to a snowy climate to do it.  It’s the easiest of all winter sports; if you can walk, you can snowshoe—on a golf course, a local park or woodsy area, on a hiking trail or a meadow.  Take a companion, or enjoy the solitude.  It’s also a fine group or family activity.  Walking sticks or ski poles are helpful.

A Good Workout
Depending on how long you walk and the terrain you choose, snowshoeing can provide a good aerobic workout, often more strenuous than walking.  Walking in snowshoes at 3 miles per hour burns about 350 calories in an hour (a little more than regular walking at that pace); snowshoeing at a brisker pace should increase this to about 500 calories.  Using ski poles or walking sticks adds an upper-body workout and burns more calories.  A recent small study found that fit young women burned 800 calories per hour of snowshoeing, and men 1,000 calories, but that’s a more strenuous workout than most people can sustain.
Start out slowly on level ground to accustom yourself to having platforms on your feet.  You’ll have to widen your stance and learn to keep the shoes parallel.  When going up or down hills, you can keep your stride short to avoid falling.  Get used to the feel of snowshoes before tackling steep slopes.  Poles can be a big help on inclines.

What to Wear, What to Drink
Dress warmly, in layers that include “wickable” materials that draw perspiration away from your body, as you would for any cold-weather activity.  You’ll want to be able to remove outer layers when you get hot.  Also wear wickable socks.  Mittens and a hat are necessities.  So are sunglasses, sunscreen, and/or goggles.  A windbreaker is a good idea.  If you’re out for the day, carry a light pack with snacks and beverages.  As with all winter sports, it’s important to drink a lot of water.  If you’re going into the woods, know your route and take a map” and a compass.
Excerpt Reprinted from UC Berkeley Wellness Letter, January 2008

As anyone who’s attempted to overhaul her lifestyle knows, “trying to do too much too soon can backfire”.  The solution lies in breaking down large aspirations into achievable increments and focusing on positive shifts rather than restrictions.  And though it may seem obvious, it’s important to prioritize changes you really want.  “So often people set their resolutions based on what they think they should do”. 

1. Eat more dark, leafy greens

Set your sights on greens for now.  Packed with nutrients and high in fiber, chard, spinach, and the like are true wonders of the vegetable world.  All leafy greens are rich in vitamin K, essential for bone health, and folic acid, a must for pregnancy.  A diet rich in cruciferous greens (kale, cabbage, bok choy, collards, and arugula) has been linked to lower cancer risk.  What’s more, greens are inexpensive and cook up quickly and easily.

Need a quick way to cook greens?  Sauté a tablespoon of olive oil and a chopped garlic clove in a skillet, then add one bunch of chopped greens, still wet from rinsing.  Cover to steam, adding a bit of water
if the liquid dries up; steam till tender, then season with salt, pepper and lemon juice.

2. Enjoy omega-3-rich food twice a week

Aiming for low-fat everything isn’t merely unrealistic, it’s nutritionally unsound.  Among the best of the “good fats,” omega-3 fatty acids help your brain function optimally and are vital to hormonal processes.  Omega-3s also influence mood and metabolism, helping to prevent weight gain and heart disease.  Look to fatty fish, for omega-3s your body can readily use; omega-3s used less efficiently by the body are found in plant foods such as walnuts and flaxseeds.  Aim for a combination of plant and fatty, cold-water fish sources.  By substituting omega-3s for the unhealthy saturated and trans fats (found in meats, hard cheeses, and processed foods), you’ll further improve your health.

Sprinkle ground flaxseed on yogurt or cereal at breakfast.  Incorporate dark tuna or sardines into your lunch.  At snack time, enjoy 10 walnut halves with an apple or pear.  For dinner, have poached wild-caught salmon.  On days that you don’t eat your omega 3s, take a high-quality fish oil supplement.

3. Walk for half an hour a day

Rather than aspire to washboard abs and chiseled biceps, hard-earned from spending hours on end at the gym, put one foot in front of the other—every day.  Unlike other forms of exercise, walking is appropriate for just about everyone, including those who are getting back into fitness.  It’s “portable,” making it perfect for people who can’t get to the gym, and the only required gear is a decent pair of shoes.  Moreover, walking is very effective.  Even a half hour a day can improve sleep and energy, support weight loss, and reduce the risk of diabetes and cancer.

4. Go to bed a half hour earlier

Shifting your bedtime to 30 minutes earlier will put you on track for more shut-eye, which, if you’re like most Americans, you desperately need.  We’re not getting the quality of sleep we require (between seven and nine hours), and the health consequences are dire: Lack of sleep is linked to illness, including depression and mood disorders, and it may factor into obesity, as an appetite-inducing hormone gets released when we’re tired, creating cravings for sugar and carbs.
Create a segue to sleep—it’s nearly impossible to race around all day
and night, then suddenly slow down.  A great sleep segue is a hot bath.  Add 2 cups of detoxifying Epsom salts and 10 drops of relaxing lavender oil to hot water.  Alcohol and stimulants such as chocolate, sugar, caffeine, and nicotine don’t make good bridges to sleep; similarly, watching television and checking e-mail can be stimulating rather than calming, so make sure you “unplug” soon after dinner.”

5. Donate your TV to Goodwill

The elimination of television can have a dramatic effect on your life in several areas.  First—it will free up the time you need to accomplish all the other resolutions you feel are important in your life.  Second—it will improve communication between you and your friends and family.  It will remove negative-ness from your daily life-it is not secret that the majority of messages in the media are negative-think of the AM & PM newscasts.  Alternatively, keep the TV, cancel your cable and use a DVD or tape player to watch quality movies or some of the programs now produced that focus on positive lifestyle changes.

Any and all of these suggestions will change your life.
-Frances Lefkowitz
Excerpt Reprinted from Body + Soul Magazine, January 2008

Copyright 2008 Back to Health Chiropractic, P.C., 82 Park Avenue Worcester , MA 01609, 508-752-7521

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