Adaptation Realization

The World Health Organization defines health as "not only the absence of infirmity and disease but also a state of physical, mental and social well-being."
So what does that mean? If you are feeling good you must be healthy right? Well our bodies are amazing, we can function even when things are less than perfect. Just because we do not feel sick, that does not mean we are "well." Our bodies have an incredible skill that we take for granted: adaptation! When we get out of bed in the morning, our feet need to change from a non-weight bearing position (that they have been in for 6-8 hours hopefully) to one of bearing our weight. This adaptation has to take place within a few moments. Likewise, when we get up from a seated position, our hips need to adapt from a static position to a moving one. Our inner ear needs to be able to adapt to sudden movements of the head so we don't fall over, our heart needs to be able to adapt to an increased need for blood circulation when we go from walking to jogging or when we climb a flight of stairs... All of these adaptations occur even without us asking for them to happen. Likewise, if we take a bad step and roll our ankle slightly, our bodies need to adapt to the change in muscle tone, the ligament laxity and the injury so we can still function. Our bodies also adapt to chronic/repetitive motions, such as a computer worker who is constantly sitting incorrectly, or using their wrists in a manner that can cause microtrauma over time. These adaptations can effect the position of the joints, muscles, ligaments, and nervous system functioning. We don't notice these adaptations, our bodies just do them. What we do notice is when the adaptation becomes too much and our muscles become sore, our neck becomes stiff, our hands go numb. Wouldn't it be great if we could find these adaptations when they are beginning so we can stop the process and then we wouldn't have to deal with the sore muscles, stiff neck or numbness? A Doctor of Chiropractic can find these areas (we'll call them 'areas of bad adaptation') and help restore their normal alignment and functioning. A chiropractor can stop problems before they start, and if they have already started, we can help your body recover from the problems in a timely and efficient/pain free manner!
The New Year is here, it is a great time to come in for chiropractic care, whether you are "hurt/sick" or "not sick." A Doctor of Chiropractic can go a thorough examination and find out if you are "well!"
Happy New Year
Joel Lindeman DC
www.lindemanchiropractic.com
303-469-2300

Back to School!

It is that time of year again, some children are experiencing their worst nightmare, while others are excited to be back to school again! I know my wife (a high-school teacher) has mixed emotions as well ;). Fall sports are also about to begin. I am sure you have purchased your child's school supplies, backpacks, books, etc. But have you had your child checked for misalignment? Children are so resilient to injuries, how many times have you seen a child take a large spill, cry for a while, then get right back out there and do it again? It seems like they are made of rubber, always bouncing back! These "minor" falls can cause misalignments in the vertebrae and other joints that if left un-checked can cause large problems later. This happens frequently with sports, but also in the day-to-day school activities. Think about how your child sits in the desks at school, how they carry their backpack, and how they sit on the bus. Many of these postures can cause problems with spinal alignment and can be detrimental to their health. Make sure your child gets a physical every year, but also ensure their spine and other joints are looked at as well! It is much easier to treat a problem early and to maintain health than it is to try to chase after it later! Have a great school year!

Stay On Top Of Your Golf Game With Chiropractic

Spring has sprung and people are flocking to the golf course in droves to take advantage! Golf is a great sport. It takes concentration, determination, skill and composure. It also is an easy way to injure one's self. Think about this. In an average golf game a typical golfer takes about 200 golf swings (including practice swings). The speed of the golf club on average is about 86 mph for a typical male golfer and the swing takes less than a second! Professional golfers generate more than enough torque to rupture vertebral discs or even cause a fracture! Couple these facts with a flexed posture, walking up hills and valleys, avoiding trees, an occasional sprinkler head or two and add in a deconditioned athlete, and you have a recipe for disaster! You can do things to lessen the chance of injury:
1) Improve muscular strength: Developing muscular strength will not only increase club head speed which in turn will provide more power, but will also lessen the chance for injury. Pay particular attention to the core muscles. There is a plethora of information on core strengthening. In fact, I will be posting information on this topic soon. Utilize training that will increase core stability, (BOSU ball, theraballs, etc). This will drastically reduce the chance for muscle strain.
2) Improve your Flexibility: Probably even more important than strength is flexibility. Stretch! Warm-up prior to golfing. In fact, you should work on flexibility throughout the week, it's easy, and the only equipment you need is the floor and/or a wall! Stretch after the round as well! Even if you ride in a cart instead of walking, bouncing around in that cart is not very good for your spine! Here is a good link with pictures of golf strecthes:
http://www.drrogeraz.com/exercises.html
3) Improve your Cardiovascular Conditioning: I know no one runs through the golf course, but you do walk a lot, up hills, down hills, etc. If you improve your cardiovascular health, you will fight fatigue, help stay focused and lessen the chance of over-exertion injuries. Besides, cardiovascular health will help you live longer so you can play more golf!
4) HYDRATE!!!: Dehydration causes fatigue which leads to injury. Dehydrated muscles are more apt to strain/sprain.
5) Have Fun!: Mark Twain once said "golf is a good walk spoiled." It is easy to lose your cool when you chase around that little ball that always wants to fly into the water or spend some time on the beach. But if you let your temper get the best of you, you will rush your swing, swing too hard, and increase your chance of injury. In fact, I had a friend who did just that, swing too hard, broke his club shaft which in turn cut his forearm causing him a trip to the emergency room and 20 stitches. They also don't give rain-checks for temper-tantrum induced shortened golf rounds!


A Doctor of Chiropractic is uniquely trained to address health concerns that can affect your golf game. Since the majority of the golf swing is created by creating a lot of torque in the spine, rotating the shoulders and hips, it would make sense that someone whose very focus is on the musculoskeletal system (muscles, joints, ligaments, etc). Visit a chiropractor for an evaluation of your system, he/she will find any areas of restriction and help remove them so that your swing is more fluid, which in turn will improve your game, reduce the chance for injury and increase your enjoyment!
Below is a video I made on golf and chiropractic:

Texting your way to health problems?

They're Everywhere!!!! People of all ages, walking around, with their heads bent forward as if they are staring at their shoelaces, with no regard to where they are walking or what may be walking into them... The world is full of texters. And to be honest, I am one of them! Texting has become the communication avenue of choice. You need to tell someone something quickly, just type it out (and you don't even need to use full words "omg how cul")! It is a great way to get your point across quickly and efficiently ("running late, be there soon"). But the convenience comes with a price! Think about your body posture while you are texting. Head bent down, shoulders rolled forward, lower back pushed out... It is a "walking around slouch." This posture places a large strain on the bones in your neck, your ligaments stretch, your muscles are being pulled, gravity increases pressure on your intervertebral discs, the shoulder muscles are stressed, etc. It's no wonder that texting has been shown to increase neck pain.
A recent study conducted at Temple University and presented at the annual meeting of the American Public Health Association demonstrated the connection. 138 University students were observed with sophisticated equipment such as infrared cameras, motion analysis and heart rate monitors. These devices were used to measure body position and discomfort while texting. The study found that students had considerable more neck pain and shoulder pain when texting. (I know, like we needed an expensive study to show that right?) These findings are comparable to the detrimental effects sitting at a desk that is too low, typing all day can do to the human body. Keep in mind, texting is a relatively new thing. It took YEARS for people to realize that they slouching , leaning forward and typing for 8 hours straight without a break could cause wrist, shoulder, neck, and back pain! And think about this, studies show some people (teenagers in particular) are texting 400+ times per day!!!! Do you think that sets them up for spinal/shoulder/wrist/you name it problems down the road?!?!
So people, when you text, pay attention to your posture, don't go on texting binges, stretch those anterior shoulder muscles, work on those posterior neck muscles, and stand up straight! If you need some advice, talk to your doctor!
For more information: http://www.spine-health.com/
http://www.lindemanchiropractic.com/
Yours in Health,
Joel Lindeman DC

Horror food video

A breif video I made about some crazy-bad-for-you foods!

Benefit your Body with Omega 3s!

February is Heart Health Month! One of the best ways to help your heart is by ensuring intake of Omega-3 Fatty Acids! Omega-3 fatty acids are found in fish, walnuts, flaxseed, broccoli, cantaloupe, kidney beans, spinach, grape leaves, cauliflower, and canola oil. What exactly do these Omega-3 fats do ("aren't fats BAD for you" is a question I get asked A LOT in my practice)?

The answer is "not much" that is besides the fact that Omega-3 fatty acids play a vital role the health of every cell membrane in the body, Omega-3s have been shown to help reduce the risk of:

• heart disease


• stroke


• hypertension


• depression


• attention deficit hyperactivity disorder (ADHD)


• joint pain


• rheumatoid problems


• skin problems


• Alzheimer's disease

oh and they also have been shown to boost the immune system and have anti-inflammatory properties (think NSAIDs or Ibuprofen and other over the counter pain meds).

As you can see, almost EVERY SINGLE PERSON can benefit from Omega-3 fatty acids. Research has shown that the optimal benefit of Omega-3s is when they are in balance with Omega-6 fatty acids. Omega-6 fatty acids are incredibly prevalent in the typical American diet. The optimal ratio of Omega-3 to Omega-6 should be in the neighborhood of 4 to 1. Most of us are WAAAAAAAAAAAAAAAAAAAAAAAAY off that mark. The typical American diet has a ratio of around 20 to 1 Omega-6 to Omega-3!

Adding Omega-3 fatty acids to the diet is, in actuality, pretty easy to do. A handful of walnuts have about 2.5 grams of Omega-3s (that is equal to about 3.5 ounces of salmon). Flaxseed is available everywhere and contains fiber as well as Omega-3s. Use olive oil instead of other cooking oils (olive oil also helps promote the good cholesterol HDL). If you have a hard time implementing these foods into your diet, consider an Omega-3 supplement. They can be found at most grocery stores, but make sure you are purchasing them from a reputable source. Fish oil and other supplements are not regulated by the FDA, so sometimes the oil can be contaminated, by purchasing from a reputable source you drastically reduce this risk. Also, talk to your doctor prior to beginning Omega-3 supplementation.

You can help increase your health DRASTICALLY by adding Omega-3 fatty acids into your diet! Prevention is the best practice! Here is an easy (and tasty) salmon recipe:

Teriyaki Salmon
¨Mix a tablespoon of honey, 1/3 cup of orange or pineapple juice, 0ne teaspoon of soy sauce and some crushed ginger or ginger powder
¨Cook the salmon as normal
- grill on cedar plank
-in a skillet with a dash of soy and juice
-in the oven at 350 for 30 mins or until the fish flakes
¨In the middle of the cooking cycle, baste the salmon with a bit of the sauce, brush the rest of the sauce on when the salmon is fully cooked

Serve with a fresh salad (with a sprinkling of walnuts for an extra Omega kick!)

Resolution Revolution

Ok, so the new year is upon us and the vast majority of resolutions will have to do with losing weight... This in itself is not a bad idea, but it isn't really a goal! A true resolution needs to be concise, attainable, and measureable. Also, losing weight needs to be done the RIGHT way! You can certainly lose weight in a variety of means, eating healthier, exercising, taking crazy diet pills (that may have negative impacts on your health that by far outweigh the positive impacts of dropping some lbs), having a limb removed... I don't mean to make light of the situation, but you get the point. THE NUMBER ONE WAY to lose weight (and to improve your health) is to eat right and to exercise. The problem there, is that it takes a commitment! We all want the easy way (let's sit on the couch, eat potato chips and take some pill that doesn't let us absorb the fat, or the nutrients from our food). Some people may say "I don't know how to eat right," or "it's too hard." I am not talking about radical change, we all know the basics of what is "good" to eat, and what is "bad" to eat. EVERYTHING IN MODERATION! Don't get on some All Grapefruit Diet, or All Chitlins, or All Anything. Research shows us that eating 5 small meals a day is much better than 3 (or 2) big ones. Research shows us fruits and vegetables (for the overwhelming majority of people) improve health. Fiber is good, water is good, lean meat is good, fish is good, omega-3 fats are good, antioxidants are good, protein is good, etc. Too much saturated fat is bad, high sugar foods are bad, a triple patty hamburger with triple cheese, onion rings, smashed between a doughnut in place of a bun (things like that do exist, I will touch on them in another post), is bad! This doesn't mean you can't have saturated fats or sugar, again EVERYTHING IN MODERATION! Removing something from your diet completely (say pepperoni pizza) is just grounds for a binge--> guilt trip-->binge cycle. Just try to be smart about it! If you need help seek out a professional (dietician, nutritionist, chiropractor, medical doctor).

As far as losing weight, don't count lbs, especially on a day to day basis! More importantly, measure waist size or body fat (again it will TAKE TIME, if it is instantaneous SOMETHING IS WRONG). The maximum amount of body fat a healthy person can lose is about 3-4 pounds per week. Typically, only obese people are likely to be able to lose this amount of fat. By comparison, a woman of average weight (about 140 pounds) is likely to lose a maximum of about 1-1.5 pounds per week. If you try to starve yourself by drastically reducing your normal caloric intake, your body will change your metabolism and "hold on" to more of these calories. Your body is smarter than you! This is also why it is not a good idea to "skip" breakfast. I have treated SOOOO many people who employ this philosophy. When you first get up in the morning, your body is STARVING, not feeding it is just grounds for it to hold onto what it has. Also if you lose too much weight too fast, you can develop gallstones, loose skin, blood sugar problems and etc. Take a steady approach to your goals. Get some help through training, exercising with a friend, go to free on-line sites with fitness info, etc. Personal Trainers are great, but if you can't do that, just start small... walk more. Forget the elevator, try the stairs, walk 7 minutes away from your house/work then turn around and walk back, you just did 15 minutes of cardiovascular/ fat-burning exercise, and you didn't even need a cool headband! Incorporate some weight training into your regimen, research has shown if you build muscle, you burn more calories EVEN WHILE YOU REST! Pretty cool huh?

If you need some more info check out these websites:

http://eatthis.menshealth.com/home

http://www.workoutz.com/

http://www.mercola.com/

http://www.nutritiondata.com/

And if you need some motivation
http://lindemanchiropractic.com/custom_content/c_46228_inspiration_and_good_thoughts.html

Yours in Health,

Joel Lindeman DC

www.lindemanchiropractic.com