What’s a PUFA, you ask? PUFA stands for polyunsaturated fat and both omega 3 and omega 6 fats are considered PUFA’s. PUFA’s are the “good” fats as opposed to saturated fats. The basis for defining a polyunsaturated fat is whether or not the molecular structure consists of single bonds or double bonds. I could go into a little organic chemistry lesson, but I’ll skip to the good stuff.

Both omega 3 and omega 6 fatty acids are essential for good health. They are both necessary for an adequate immune system and are essential components in the nervous system. They are also extremely important in maintaining cellular integrity as important and flexible components of the cellular membrane.

Omega 3 fatty acids are plentiful in fish, fish oil, krill oil and various oils, nuts and seeds such as flaxseed. Omega 6 fatty acids are abundant in animal food sources as well as some plants and plant oils. 

And you might be guessing right now that since omega 6 fatty acids are abundant in animal food sources, and we are regularly told to limit our consumption of foods such as red meat, that the answer to the initial question is that omega 3’s are better for our health. And you would be correct, but why when they are both… good fats?

Both omega 3 fatty acids and omega 6 fatty acids can be broken down to anti-inflammatory components in the human body. Anti-inflammatory enzymes and hormones are necessary to ward off free radical damage and prevent diseases such as heart disease. Omega 6 fatty acids, however, can also be converted to inflammatory components of the body in a process that uses arachidonic acid (also abundant in commercial meats).

Our ancestors consumed a diet that was likely 1:1 in terms of an omega 6 to omega 3 ratio. The current recommendation is 2:1 on up to 5:1 to maintain good health and prevent cardiovascular disease and other inflammatory related conditions such as obesity. And what do we consume? Well, the typical American diet consists of a 10:1 on up to 30:1 ratio!! Yikes! Holy inflammation!

How do we change this? Well, adjusting your diet to include less animal food sources such as red meat and replacing that protein with fish or plant protein sources is an awesome way to alter that ratio. It may also be wise to supplement your diet with a good fish or krill oil.

For more information on nutritional supplements and healthy, wholesome living, please contact your local Oak Lawn, IL chiropractor today for a whole patient chiropractic plan that addresses all areas of health!

If your job requires you to sit at a desk for much of the day, you may want to examine your workstation and office chair to make sure you don’t end up with back or neck pain due to poor ergonomics! You may not notice problems right away, but all the while you are working, your back or neck may be experiencing damage that can lead to long term problems and even disability.

When you sit, you are already placing your spine in static posture which will add pressure to spinal components as well as cause stress in the back and neck. If you also slouch (and many people do) or strain to view your computer monitor and or type or “mouse” at an awkward angle, you will increase the damage by overstretching the spinal ligaments and straining the discs. This can lead to chronic back and neck pain as well as early degeneration.

First, you want to make sure your office chair can properly support your back by finding a quality ergonomic chair. Next, you need to make certain you can adjust the chair for your tasking needs. Most people who sit in a chair all day are in front of a computer, so let’s go over the basics of ensuring you can maintain proper posture while keying, mousing and surfing away!

Make sure as you sit that the monitor is directly across from your face as you type. If you have to look up, down or over to the side as you type, you will be straining your neck. Next, make sure you can type with your forearms parallel to the floor and elbows comfortably bent so your hands “float” as you type. Resting your wrists as you type can lead to carpal tunnel.

Your thighs should also be parallel to the floor. By having an adjustable office chair, you can change the chair depending on your footwear. Remember to, that you should get up and move about every hour for at least 5 or more minutes to release tension and pressure in your back and reduce your risk of developing chronic back or neck pain.

Your Oak Lawn, IL chiropractor can provide you with more information on how you can prevent lower back or neck pain. We have some great advice and tips on office stretches and mini “workouts” that you can do to prevent the sedentary lifestyle your job may impose!

Everyone knows they should exercise. If you are trying to lose weight, you know that you need to burn more calories per day than you consume to create a caloric deficit. A pound of extra body weight is equivalent to roughly 3500 calories, which means if you want to lose a pound a week, you need to create a caloric deficit of 500 calories per day. Two pounds per week? 1000 calorie deficit per day!
And this can be difficult to achieve by lowering your food consumption alone. Exercise can speed up the process and help you lose weight more quickly.

However, even if you aren’t in need of losing weight, exercise is still extremely important. Take this study, for instance. Subclinical strokes or “silent brain infarcts” increase the risk of a stroke. The study set out to determine whether physical activity had an effect on the development of silent brain infarcts. It was found that physical activity does in fact reduce the risk of developing silent brain infarcts and the deduction here is that physical activity should then reduce the risk of stroke.

The fact that exercise can help you reduce weight or maintain a healthy weight lowers the risk of developing a number of obesity related diseases such as cardiovascular disease and type 2 diabetes, two of the top killers in our country!

Exercise also keeps your body strong and helps prevent injuries. Increasing lean body mass (muscle) helps you move properly and lessens the wear and tear on your joints. Exercise encourages proper bone maintenance and has been proven to lower the risk of developing osteoporosis. Or, consider the effect of improving flexibility through exercises such as yoga. Tendons, ligaments and muscles that are not flexible are tight and far more susceptible to injury.

Your Oak Lawn, IL chiropractor can evaluate your current physical fitness level and help you create an exercise plan that can improve your overall health and help you prevent acute injuries as well as age-related chronic musculoskeletal problems. Become fit, stay fit and enjoy a healthy, vibrant life!

Have you heard of chronic systemic inflammation? Inflammation is the body’s natural response to injury and infection. In medical terminology, the suffix “-itis” means inflammation. Sinusitis, for example, is the inflammation of the sinuses and it occurs as a result of allergies or an infection by a virus or bacteria. Tendonitis is an inflammation of the tendons.

Inflammation can be acute and the process is meant to protect surrounding tissue and the rest of the body from further damage or infection. It sort of creates a protective area. Chronic inflammation, on the other hand, is an out of control response that needs evaluation and treatment.

Chronic systemic inflammation affects the entire body. More and more research is revealing that chronic systemic inflammation is behind a number of disease processes as well as aging. It is a vicious cycle that begins with excessive abdominal fat. Fat is actually an organ rather than merely a tissue. It produces hormones and cytokines that are meant to control the amount of fat we carry. The hormones signal hunger or suppress appetite, encourage fat storage or facilitate fat burning.

Unfortunately, we tend to override this system and when too much fat is accumulated in the abdominal region, the immune system begins to attack the fat. This causes an excessive release of cytokines and hormones that encourage more inflammation and reduce the ability of appetite suppressing hormones and fat burning hormones. The end result? More weight gain, more inflammation, more weight gain… getting the picture?

As obesity is a major cause and/or contributor to lower back pain and other joint related problems, your Oak Lawn, IL chiropractor can share advice on weight loss. Chiropractic care involves treating the patient as a whole, not just the symptoms. Let’s look at some foods or nutrients that can help you reduce inflammation and begin down a lighter path, sooner!

--Omega 3 fatty acids found in supplements such as fish oil or of course, fish. Consuming fish 2-3 times per week can help you reduce inflammation

--Phytochemicals found in fruits and vegetables have anti-inflammatory properties. By consuming a wide variety of fruits and vegetables, you can help reduce inflammation as well as work towards balancing the hormones that are keeping you overweight.

As well, remember to limit your consumption of inflammatory foods such as excessive animal protein, overly processed refined carbohydrates and foods or beverages with artificial sweeteners, flavors and colorants.

Uh-Oh, Numbness or Tingling in Your Hands or Feet?

Although alarming, numbness or tingling in your hands or feet is really no different than pain. It’s your body’s way of letting you know something needs to be changed because currently, there’s a situation that is not allowing proper blood flow or nerve transmission.

Let’s get a couple of serious issues out of the way first. If you are diabetic, numbness or tingling in your hands and especially your feet should be evaluated. If your Oak Lawn, IL chiropractor rules out any musculoskeletal issue that is causing the numbness or tingling, you will be properly referred to a physician. Many diabetics suffer from poor circulation in the extremities, and this can lead to infection and loss of a limb if not treated properly. There are also other cardiovascular issues that can lead to tingling and numbness in the hands and feet.

However, most of the time, numbness or tingling in the hands or feet is quite simple. You may need to change your shoes to a more supportive pair or perhaps a new pair if yours are worn. If you use a computer a lot, you may need to switch your keyboard. Your hands should “float” as you type and your forearms should be parallel to the floor. Poor ergonomics is the cause behind many chronic musculoskeletal problems.

There are many causes of tingling or numbness in the hands or feet. Carpal tunnel syndrome is a common cause of tingling or numbness in the hands. Other causes are tennis or golfer’s elbow as well as shoulder problems such as bursitis. Chronic neck pain or whiplash can lead to tingling or numbness in the hands.

Tingling or numbness in the lower extremities can be caused by sciatica stemming from chronic back problems. The sciatic nerve may be compressed and this can lead to shooting pain down one or both legs as well as muscle weakness, numbness and tingling that may extend all the way to the feet. Spinal misalignment and subsequent gait abnormalities may also be the culprit behind numbness or tingling in the feet.

Your Oak Lawn, IL chiropractor can evaluate your tingling or numbness symptoms and develop a customized treatment plan designed to address the inflammation and resulting nerve or blood vessel compression that is causing your symptoms. 

Call us today for more information on available treatments for musculoskeletal conditions as well as overall wellness!

We don’t usually think about chiropractors when we hear the term “diabetes.” Since November is Diabetes Awareness Month, I wanted to take a few minutes of your time and let you know what chiropractic care in Oak Lawn, IL can do to help people with diabetes both manage their blood sugar and potentially reduce their dependence on oral or injected insulin.

First, let’s chat just a minute about diabetes. More than 25 million Americans (adults and children) currently have diabetes, and another 79 million have already been diagnosed with pre-diabetes. Diabetes is an enormous burden on our healthcare system and is predicted to cost us around 3.4 trillion dollars over the next decade, which of course will trickle down to you and me. Cases of diabetes continue to rise and it’s the 5^th deadliest condition in our country.

Type 1 diabetes is not necessarily preventable. In type 1 diabetes, the pancreas does not produce insulin and most cases are diagnosed during childhood or adolescence. Type 2 diabetes, on the other hand, is highly preventable.

When you eat, blood glucose levels rise and insulin is released into the bloodstream to “unlock” the cells to allow blood glucose in so cellular energy can be produced. If the energy is not needed, the glucose is stored as fat. When we eat too much, especially overly processed foods high in sugar and low in nutrients, and have consistently higher than normal levels of blood glucose, insulin becomes resistant and can no longer keep blood glucose levels at a manageable level.

What becomes important in the treatment of diabetes is managing these high blood glucose levels. Blood that has too much glucose is very sticky and causes all sorts of problems in the body such as clogged arteries and poor circulation. It’s difficult for your heart to pump this sticky blood through your body, so your heart becomes worn out sooner than necessary. Coronary artery disease is common amongst diabetics as well as macular degeneration which can lead to blindness. It’s also common for the poorly circulated lower extremities to become infected, which can lead to amputation. Of course, diabetes is also taxing on the renal system and eventually, renal failure can occur and dialysis or a kidney transplant becomes necessary.

Changing dietary habits and reducing weight by a mere 5 pounds can reduce the risk of developing type 2 diabetes by as much as 58%! In this light, chiropractors are well prepared to give you advice on proper weight loss methods, dietary habits and supplements that can help you lose weight and manage blood glucose.

In addition, studies have shown that some diabetic patients who underwent vertebral subluxations were able to stabilize their blood glucose levels and reduce their dependence on oral or injected insulin! At the heart of chiropractic care lies the concept that a healthy spine lends to a healthy body. When the spine is misaligned, nerves that extend from the spinal cord are not able to function at optimum levels, which can lead to other health problems.

Call your Oak Lawn, IL chiropractor today, Dr. Jeff Hoekstra, to see what our caring staff can do to promote overall wellness and help you prevent diabetes or diabetic complications!

The holiday season is daunting enough for people without chronic back pain: extra shopping, extra cooking, extra travelling and of course decorating, wrapping presents and STRESS. All of these “extras” during the holiday season can truly cause additional suffering for those with chronic back pain.

Your local Oak Lawn, IL chiropractor has some tips for you on how to minimize the negative effects of the holiday season on your chronic back pain!

1. Begin a weight loss plan and beat the holiday 5 (or 10 or more) pounds! Extra weight, especially around the midsection can cause and or aggravate chronic back pain.
2. Stay hydrated! We often forget to drink plenty of water when the temperatures drop. Keep those discs fluid-filled and joints well lubricated by making sure you get at least 2 liters of fluids per day.
3. Wrap presents on a table or counter that allows you to maintain proper posture. Stooping and bending to wrap presents can be very hard on your lower back.
4. Take time for YOU. Stress can aggravate current back pain, and it may even be a cause of some chronic back pain cases. Make a relaxing bath or a 20 minute walk a part of your daily routine.
5. Have a cookie exchange instead of trying to bake a million things for the holiday season. When you are in the kitchen, make sure you take time to stretch and rest your back. Standing on a hard surface while rolling out or decorating cookies can lead to more back pain.
6. If you are travelling this season, make sure you allow extra time so you can stop to get out of the car periodically and stretch your back and legs.
7. Staying with relatives? Let them know ahead of time that you need to have a firm mattress. Now is not the time to get stuck on someone’s lumpy old couch! Your loved ones may be able to rent or borrow an extra mattress.
8. Get some help with the decorating and don’t try to do it all in one day. If you have a few extra dollars to spare, you might hire at least the outdoor lighting. Unpack those heavy tubs as you go instead of trying to move the entire tub.
9. Make sure you stick with your chiropractic maintenance plan. You may be busier than ever, but missing treatment for your chronic back pain could make you lose loads of time later!

Above all, take time to enjoy this holiday season. A few less presents, a few less treats and a little more time to observe and take in the holiday spirit! Joy, laughter and smiles are always a great cure for any chronic pain!

We’re here this holiday season! Call your Oak Lawn, IL chiropractor and schedule your chronic back pain maintenance appointments or an evaluation for a customized treatment plan for any and all of your musculoskeletal problems! Dr. Jeff Hoekstra can help you start down a painfree path TODAY!

Have you been accused of relying on your smart phone too much? It’s your computer, calendar, message center, information gatherer, YouTube watching, FB posting… everything. (Oh, and it makes phone calls too.)! Well, now, when someone asks you if that “thing” breathes for you as well, you can say… why yes, it does!

A new app for your Blackberry, iPhone or Android will help you find your perfect breathing rate to maximize your heart rate variability and find inner peace. Okay, maybe inner peace is a stretch unless you can get service bars in Tibet, but increasing heart rate variability is an excellent way to lessen the negative effects stress has on your overall health or ability to heal from an injury. Remember, too, that stress can exacerbate many health conditions such as chronic neck or back pain.

What is heart rate variability? When you are stressed, your heart rate stays at a consistent rate (even times between beats). When you are relaxed, your heart rate will vary with each breath. Instead of lub-dub, lub-dub, lub-dub… it may be lub-dub, lub-dub…lub-dub…lub-dub, lub-dub. The best way to increase this variability is to breathe slowly and deeply, and that’s where the new smart phone app comes into play.

The app uses an ear clip to measure your heart rate and determine what breathing rate allows you to be in the most relaxed state. It goes on to walk you through slow-breathing techniques via animated instructions so you can work towards achieving maximum heart rate variability. By doing so, you will decrease the negative effects of stress and even minimize your perception of stress. It’s long been known that people who practice meditation can decrease their stress load simply by being able to remain calm.

Stress has a huge negative effect on your overall health. Stress can actually cause back or neck pain and although all the breathing in the world won’t fix a herniated disc, it may just help you avoid one by minimizing the damage excessive amounts of cortical** (stress neurotransmitter) has on your body such as increased inflammation and free radical damage that can lead to early degeneration of spinal components.

Being “stressed out” can also lead to poor posture and overeating, both of which can certainly have a negative effect on your spinal health. Most importantly, finding ways to decrease your stress neurotransmitters and increase pain-relieving, calming neurotransmitters such as serotonin can help reduce pain from chronic back or neck problems.

Contact your local Oak Lawn, IL chiropractor today to find out how you can find the quickest path to being pain-free!

Back to school and back to sports! Whether your child is a superstar on the field or  regularly warms the bench, he or she can benefit with chiropractic care for athletes to prevent or treat sporting injuries as well as improve performance.

In preventing sporting injuries, it’s important your student athlete has the right type of physical preparation for his or her sport. Important factors in training include improving endurance, flexibility, strength and balance. Nutrition is also important.

Stretching prior to a game or practice increases circulation and flexibility of the muscles. Also important is making sure your child’s spine is in proper alignment. Even the slightest misalignment of the spine can cause your child to overcompensate and move differently, which can then cause injuries such as knee or shoulder injuries.

Misalignment of the spine can also lead to further back injury and eventually, chronic back problems.

Chiropractors can also treat sporting injuries. Even the slightest sprain or strain leads to inflammation, which is the body’s normal response to injury. Unfortunately, this inflammation can hamper the healing process by preventing proper fluid flow. Nourishing, healing fluids cannot reach the injured tissue and toxins from the injury cannot be removed.

All of this can lead to further injury in this now weakened are of your child’s body as well as future problems such as early degeneration. A chiropractor can reduce this inflammation and improve healing time as well as advise on proper rehabilitative exercises.

Your Oak Lawn, IL chiropractor can evaluate your student athlete and develop a customized chiropractic care plan to help prevent sporting injuries and treat a current athletic injury. By helping your child develop a healthy musculoskeletal system through chiropractic care and proper nutrition, his or her performance on and off the field is sure to improve!

You’d think with all the clever packaging as well as raised awareness of accidental overdosing in children that the incidences of pharmaceutical poisonings in children would have decreased. According to a recent study, that’s just not the case.

The study was printed in the Journal of Pediatrics. More than 500,000 children are subjects of accidental pharmaceutical poisoning every year. This is a 22% increase since 2001.

The majority of cases were a result of self-ingestion. Obviously, this means the child not only found the medication, but was able to open the container and take enough to warrant a trip to the emergency room.

The scary part is that these medications are primarily adult pain medications such as oxycodone, morphine, codeine and hypnotics such as muscle relaxers and sleep aides. The study suggests that parents make better efforts to keep the medications out of reach, perhaps even locked. It was also suggested that better packaging should be used to control the amount of medication that’s dispersed, although even a small amount of narcotics can harm a small child.

The study certainly begs the question, why the rise in overdoses? Likely, the rise is directly related to increased exposure.

Drugs such as the above are becoming more common in households. It may be time to ask ourselves what can be done to manage chronic pain beyond taking prescriptions which are so readily handed out these days.

Effective alternative treatments to chronic pain are numerous. Acupuncture, massage therapy and chiropractic treatments for chronic pain have been shown in studies to effectively alleviate pain. Moreover, these types of treatments for chronic pain management do more for the actual injury or condition. Pain pills merely bandage the problem rather than facilitate healing and repair. Massage therapy, chiropractic care and acupuncture can reduce inflammation and encourage proper healing.

Call your Oak Lawn, IL chiropractor today and begin down a drug-free, pain-free path!

I see so many patients who come to me later in life when chronic back or neck pain have become such a burden that it truly affects their quality of life. Although there are many things I can do to help at this stage, I wish I would have met them years ago before so much degeneration had taken place.

Many chronic neck and back problems later in life are a direct result of an untreated injuries and years of misuse. The neck is an intricate part of the body and prone to injury. It has more range of motion than most body parts and we often abuse it. We hold the phone between our ear and shoulder as we multi-task. We harbor stress in the neck region. We abuse our backs through years of heavy lifting done improperly and without having the proper core strength to stabilize the spine and avoid injury.

Overtime, these minor injuries cause us some major problems! Inflammation is the body’s natural response to injury, but inflammation prevents proper healing and can result in scar tissue. When a musculoskeletal component is injured, the body part compensates by moving at an awkward angle to avoid the pain felt when the injured portion is moved. Now, areas of this body part are being used improperly and components become further worn down.

As much as the breaking down of the human body is a natural part of the aging process, there are many things you can do to prevent and slow the degeneration process.

1. Address all injuries. Seek treatment for musculoskeletal injuries to avoid further problems. Sometimes this means icing and heating the area and especially, resting it! Other times, this means seeking chiropractic care or massage therapy.
2. Proper nutrition! We are what we eat… truly! The musculoskeletal system relies on a steady supply of amino acids and micronutrients to ensure integrity, durability and the ability to properly regenerate cells and repair damaged tissue
3. Plenty of rest. We need to take breaks from physical stress, including working out. We also need to allow for plenty of quality sleep to give our bodies time to maintain and repair.
4. Plenty of water! We are around 70% water. Our bodies rely on this water to function properly and move fluidly. Without enough water, we run the risk of excessive wear and tear when fluid filled cushions such as the intervertebral discs flatten out and can no longer absorb the shock of walking or moving about.
5. Activity. If you don’t use it, you’ll lose it OR surround it with excess body fat. Keep your body strong by practicing exercises that improve strength, endurance, flexibility and balance.

Prevention is key and as always, far more valuable than any “cure.” Call your local Oak Lawn, IL chiropractor today. Dr. Hoekstra can evaluate you and recommend an excellent maintenance plan that includes preventative measures to ensure a pain-FREE future.

The kids are back in school and the nights are finally cooling down. It won’t be long before you are settled into the routine and then BOOM! Everyone in the house ends up with the flu. Or worse, one by one, someone is sick every week and the cold or flu just gets passed back and forth until well after the holidays.

What can you do to prevent the upcoming onslaught of the never-ending, ever-changing flu season? There are two main ways of preventing and fighting infection:

1. Sanitation: Eliminating germs and germ entry.
2. Boosting Immunity: Enhance your body’s ability to fight off the germs that escape sanitation.

Implement the above into your routine now with the following tips.

Sanitation

• Routine hand washing: Get everyone washing before meals, after meals and upon entering the home.
• Daily/Weekly clean up: Assign a space to everyone in the house and take the time to wipe down the door knobs, light switches, phones and remote controls.
• Fresh air: Make sure you take advantage of warmer days and open up the house. Even if you have a cold stretch, you might open the windows for a bit to let in some fresh air.
• Practice keeping your hands away from your face: Here’s a fun trick! Have the whole family put blue chalk on one hand, go about your normal routine and then check the mirror a bit later. You’ll be amazed at how blue your face is from all the times you have touched it!

Boosting Immunity

• 5-7 Servings of a RAINBOW of fruits and especially VEGETABLES: Get all the phytochemicals you can! Phytochemicals are the components of plants that protect the plant from cellular damage and infection. When you consume the plant, you reap the same benefits.
• Drink green tea: Green tea can boost immunity through its massive amounts of antioxidants.
• Take a daily multivitamin or immunity boosting super food supplement: It may be difficult to get all the nutrients you need otherwise!
• Avoid refined carbohydrates: Germs love SUGAR!
• Consume plenty of fiber: Fiber is the body’s natural cleanser!

By following the above advice, you are many steps ahead in fighting off this season’s flus, bugs and colds. Check with your local Oak Lawn chiropractor, Dr. Hoekstra, for more information on chiropractic care for wellness. We offer premier chiropractic evaluation and information on improving overall health through proper nutrition and the latest in supplements.

A recent study may have future answers for those who suffer from chronic pain. The study centered around one of four genes called HCN genes. HCN4 is the gene responsible for making the heartbeat faster, but the role of the other three (HCN1-3) is less understood.

HCN2 is present in nerve cells when pain signals are processed in response to injured or damaged tissue. The study was conducted on mice that underwent leg surgery. The mice that were genetically altered to have no HCN2 present seemed to be feeling no pain following surgery. Their counterparts in the study exhibited typical signs of pain such as guarding the surgical leg.

So, does this mean we can look forward to a pain-free path in the near future? After all, we already use HCN4 blockers (medication) for some heart patients, why not block HCN2 and alleviate chronic pain in individuals with injuries or other conditions that cause chronic neuropathic pain such as diabetes or shingles? And of course, there are many conditions such as chronic low back pain and fibromyalgia that cause plenty of pain.

The problem is that we are just beginning to understand the role of HCN2 in the human body. If we block HCN2 to block pain, what other functions are we blocking?

Pain is the body’s natural response to injury. It’s telling us “stop, slow down, don’t use this part of the body.” Pain lets us know when something is wrong.

There are other, more natural ways to manage pain. Massage therapy, for one, increases the release of serotonin, which is a neurotransmitter that produces a natural calming effect in the human body and helps minimize pain. Other forms of natural pain remedies act similarly by helping the body release more endorphins (painkillers).

Ultimately, finding a pain-free path relies on fixing the underlying problem. Call your local Oak Lawn, IL chiropractor today for an evaluation of your chronic pain or low back problems.

Study Reference: Science, DOI:10.1126/science.1206243

Have a Cup of Tea for Better Health!

Tea has been used for centuries medicinally and also for pure enjoyment. What makes tea so healthy? The antioxidants! Antioxidants fight against oxidative stress in the body, and oxidative stress is behind numerous health issues including cardiovascular disease, cancer and aging including the degenerative process that causes disc degeneration and chronic back problems. 

Free radicals are negatively charged molecules that we encounter on a daily basis through pollutants, UV rays, chemicals and even our own natural bodily functions such as digestion. Food high in fat and sugar produce more free radicals than other foods. The negatively charged molecules go about the body stealing electrons from other molecules causing tissue damage and deterioration at the cellular level.

Phytochemicals in plants have antioxidant properties. They are the components of plants that protect the plant from cellular damage and aid in repair. When we consume phytochemicals, we reap these protective benefits. We protect our bodily tissues including components of the spine, and in doing so, we can slow the degenerative process and improve back health.

In addition, the main phytochemical in tea, EgCG or epigallocatechin gallate, has the ability to increase fat burning and block some starch absorption. This can help you lose weight and lessen chronic back pain.

All “real” tea is derived from a plant called Camellia sinensis. These teas are black, oolong, green and white tea and they all offer amazing health benefits. The differences in tea varietals stem from when the leaves are picked and how they are treated afterwards (fermentation). 

The fermentation process involves oxidation and crushing the leaves, which darkens the leaves and alters the flavor. Black tea leaves are crushed and bruised and then oxidized (exposed to oxygen) for a long time. They are highly fermented. Green tea is not fermented at all, and oolong tea is partially fermented. White tea is not fermented either. White tea is composed of the “baby” leaves that are only harvested once per season.

Try making the switch to tea to improve your spinal and overall health at the cellular level. Not only will your overall health benefit, but you may just find a little relief in chronic back pain and other musculoskeletal problems!

We live in a fast-paced, hectic world bent on success and any means of finding it. Burning the candle at both ends is admired and going on little sleep seems to be a badge of honor. Well, maybe the early bird catches the worm and those that work 80 hours a week will get ahead financially, but all will be for not when the health consequences of poor sleep habits catches up. Many health problems, including chronic back or neck pain, can be partially to blame on lack of sleep.

Sleep is your body’s maintenance time. You wouldn’t run a piece of equipment non-stop without ever shutting it down for regular maintenance, right? If you did, you could expect the lifespan of that equipment to be lessened. The same holds true for your body. Sleep deprivation depletes immunity, accelerates aging and contributes to a more rapid deterioration of your body as a whole, including your spine. This can lead to chronic neck or back pain.

While you are sleeping, your body is working hard to restore itself. It’s sort of like the night shift at a store. Just like a store has little if any business overnight allowing the night shift to clean and restock shelves without being bothered by customers, your body uses less energy to keep itself going (because all you are doing is sleeping) and more energy to focus on cleaning and restocking. Your cells are repaired or destroyed and replaced.

When you have chronic neck or back problems, sleep may be difficult due to pain and discomfort, but now more than ever, you need your 8 hours of sleep! Try a few of the following recommendations to find better sleep!

--Is your mattress or pillow keeping you awake and/or causing back and neck problems? Having a good, firm mattress and quality pillow to keep your spine aligned correctly can make all the difference. 

--When shopping for a new mattress, you should take your sleeping partner with you. Lie on the bed for several minutes and change positions so you know the mattress works for both of you.

--If you can’t afford a new mattress right now, try firming up the bed with a piece of plywood under the box spring. Often times, you can buy mismatched mattresses and box springs for a discounted price.

--Take a relaxing bath before bed with a several drops of lavender oil in the water. Light some soothing candles and listen to calming music.

Your Oak Lawn, IL chiropractor can help you find better sleep through treatment for your chronic neck or back pain. Start down a pain free path today!

Our forefathers would have laughed at the idea of creating a machine that forces you to walk up stairs that go nowhere or run for an hour and never leave the room. After all, they had plenty of movement in the course of a day… sometimes to the point of wearing out their bodies too soon!

For us, modern jobs keep many of us stuck behind a desk and sometimes into a sedentary lifestyle. How many of us purchase that expensive gym membership and then feel too tired after work to make use of it? Regular exercise and movement is extremely important for overall health and also in managing chronic pain.

Many back pain problems that eventually cause chronic pain can be attributed to poor musculoskeletal health (limited flexibility and core strength) as well as excessive weight. In fact, many people notice a massive improvement in back health as soon as they drop the excessive abdominal weight.

So, it’s clear that poor musculoskeletal condition definitely contributes to the conditions that cause chronic pain. But, you’re stuck behind a desk all day, right? How are you going to find the time to get into better shape?

No more excuses… here are five GREAT ways of taking a little time here and there to begin down a healthier path with less chronic pain!

1. Get up on the hour! Within every 60 minutes that you work behind desk, take 10 minutes of that time to move around. Jump an imaginary rope for 5 minutes or do some push-ups or wall squats. Kick off your dress shoes and run up and down the hallway (who cares who’s looking… maybe you can start a trend!).
2. Stretch! You can do some very simple stretches even while you are in your chair. Neck rolls, shoulder rolls and arm circles will help you work out those upper body kinks. Stretch your legs out under your desk and flex your toes. You can even reach down and try to touch those toes.
3. Balance ball! Use a balance ball for a chair. Make sure it is pumped up well and you are still in the proper ergonomic working position with the monitor straight ahead and thighs and forearms parallel to the floor. By sitting on the ball, you are building core strength as well as alleviating pressure on your spine.
4. Forget the carpool and form a bike or walking pool. If you are close enough to work, you can walk or bike to work. Find a good backpack and eliminate those hefty gas bills! If you aren’t close to work, you might consider a good bike rack or public bus with a bike rack. Stop about 5 miles away and bike the rest of the way!
5. Graze throughout the day on healthful items rather than taking your full lunch hour. Then use your lunchtime to get in some cardio by walking or even going for a run.

By taking the time to move around during work, you are creating a stronger body everyday that will help you conquer some of your chronic pain issues!

Anyone who suffers from a chronic pain condition such as chronic back or neck problems or fibromyalgia can benefit from the following four factors towards better physical fitness. Why? Because if you work towards improving your physical fitness in these four areas, you will be in the best shape of your life and far more resistant to pain!

Cardio

Cardio helps you burn fat, reduce weight and of course, improve your cardiovascular health. When you burn fat and lose weight, you lessen the burden on your joints and muscles and improve your ability to move about with less wear and tear on your body. Improved cardiovascular health means more energy, less fatigue and optimum oxygen flow throughout the body.

Cardio aids in the release of your body’s natural painkillers and other calming neurotransmitters such as dopamine and serotonin. Aim for 30 minutes of cardio every day. Cardio exercise for back or neck pain sufferers should be stress free. Stay light on your feet and wear a decent pair of athletic shoes to lessen the shock to your back. Swimming is a great cardio exercise as is biking.

Strength

If you improve your overall strength, you lessen the risk of lower back injuries and early degeneration of the spine. Core strength is crucial for improving spinal health, but upper and lower body strength is also very important. 

Improving strength helps the body move more fluidly. Bone strength is also improved. In fact, strength-training is recommended to lower the risk of developing osteoporosis. Weight lifting and other forms of resistance training can be done in 20 minute sessions 4 times a week to improve overall strength. If you’d like to save some time, you might try a combination cardio and strength training program.

Flexibility

When you have good flexibility, this simply means that your muscles, ligaments and tendons have been trained to adapt more fluidly with your movements. When your muscles, ligaments and tendons are not flexible, they are taught and much more prone to injury.

Begin with simple stretching exercises you likely learned in gym class (i.e. touch your toes). Stretch each area of your body. Avoid injury by moving slowly. Do not bounce your way into a deeper stretch. Hold a stretch for a count of 5-10 and then go a bit deeper if possible. 

Balance

Having good balance will help you avoid falling injuries. It also means you will have better posture and gait, both of which are extremely important for improving spinal health and lessening back or neck pain. 

Yoga is a fantastic way to improve balance, and it also improves strength and flexibility. Some other simple tricks to improve balance include walking with a book placed on your head or standing on one leg.

Back pain and chronic back pain affect millions of people. Although many chiropractors, including your Oak Lawn, IL chiropractor, agree that weight loss is key for back pain relief, opinions vary on the methods used to lose the weight and ease the pain. A study in Alberta may shed some light.

Two groups of chronic back pain sufferers participated in a 16-week exercise program. Half of them used resistance training with dumbbells, barbells and weight machines. The other half used aerobic type exercises such as jogging, walking or using an elliptical. 

The strength-training group showed a 60% improvement in pain and function levels, whereas the cardio group only had a 12% improvement! And both groups had lower body fat levels at the end of the 16 weeks.

The fact is, back pain is often relieved when abdominal weight is reduced, but it is also reduced when strength, particularly core strength, is improved. When your body is strong, your back bears less burden and wear and tear. You are able to lift things without straining your back. 

So, how can you incorporate strength-training to reduce your back pain into an already busy schedule? Make it fun! Weights are one way of increasing muscle mass, but you can also improve strength through combination programs such as kick-boxing, power yoga, Pilates and any number of fun, hip dance programs. Ask a friend to join you and make the commitment to exercise 40 minutes at least 4 times a week.

Whatever you do, start down the path today to improve your physique! The stronger you are, the less back pain you will have and the better your life will be!

Headaches are a very common ailment and for some, it’s just a matter of taking a few pain relievers; however, if you find yourself reaching for the medicine bottle on a regular basis, it may be time to visit your Oak Lawn, IL chiropractor. In fact, there are a few things you might try as an alternative to pain medicines even if your headaches are few and far between.

Some tried and true natural headache cures? For one, make sure you are drinking plenty of water. Mild dehydration is quite common as many people wait until they are thirsty to drink water and rehydrate. The fact is we are already partially dehydrated when we become thirsty because our water levels have dropped below optimum and thus, triggered thirst.

Another method is to massage the area between your thumb and first finger. Diluted lavender or eucalyptus oil massaged into the temples is also a natural way to relieve a headache, especially a tension headache. The next time you have a headache, you might try some of these methods or simply lie down for a bit and close your eyes. Anytime you can avoid taking OTC’s (over-the-counter meds), the better off your system will be!

The most common type of headache is a tension headache. Tension headaches are common under stressful conditions. We tend to hunch our shoulders and tense our neck muscles, which can lead to an annoying tension headache.

Chiropractic care for tension headaches may include dietary changes, massage therapy, trigger point therapy and education on stress management techniques and stretching. Regular massage therapy can improve your ability to manage stress as it affects you.

Migraine headaches are painful, recurring headaches with no exact origin, though there are many theories behind migraine headaches. Some migraines occur with visual disturbances and nausea. Other migraine sufferers have a warning prior to getting a migraine that ranges from craving sweets to being a little blue. The pain is often throbbing and may begin on one side and move to the other.

Researchers have yet to figure out the exact origin of migraines, though several theories exist. The good news is that chiropractic care for migraines involves examining the patient as a whole, rather than attempting to treat just the migraines. A full history and exam will help us customize a treatment plan designed to help you manage your migraine headaches. Treating migraines in this manner helps pinpoint the potential causes of your migraines. For instance, some migraine sufferers may be sensitive to a common trigger such as caffeine, whereas other migraine sufferers may benefit more from stress management and massage therapy.

A cervicogenic headache simply means the headache originates in the neck region. The neck is an intricate area and when age or injury related degeneration, spinal misalignment and inflammation produces pressure on the components, the result may be radiating pain to the head or suddenly increased or decreased blood flow that causes a vascular headache.

Chiropractic care for cervicogenic headaches involves spinal manipulation and decompression to restore spinal health and alignment and reduce painful headaches. Cervicogenic headaches are quite common amongst the elderly and can often be traced back to a neck injury from many years ago. For this reason, be sure to have any current neck injuries, including sprains and strains, examined and treated now to avoid painful complications later in life.

Your Oak Lawn, ILchiropractor can assess your headaches and create a customized treatment plan to address the causes of your headaches as well as your overall health. Please call Dr. Hoekstra today and set an appointment for exam or consultation.

If you suffer from back pain, you might be willing to do anything to ease the pain. Have you ever thought that what you eat may be affecting your back? True story! What we eat, what we don’t eat and how much we eat may have a negative or positive effect on back pain and overall spinal health.

What we eat…

If you are consuming a diet high in overly processed, refined products, you are more than likely offering your body the bare minimum in terms of micronutrients such as vitamins, minerals and phytochemicals. So on one hand, you are not giving your body what it needs to function properly and stay healthy. This affects bone and joint health, including spinal health. When spinal health diminishes, you are more susceptible to injury and back pain.

As well, these foods are high in sugar and fat, which can lead to systemic inflammation and poor overall health, which will likely further your back pain.

What we don’t eat…

If you are not consuming a variety of vegetables and fruit, you are missing out on protective and healing nutrients capable of keeping your entire body healthy, including your spine. These nutrients are imperative to fight free radical damage that affects bone health and can lead to early degeneration and eventually, back pain.

You are also potentially placing your body in a toxic state, which will also diminish spinal health and may eventually lead to back pain and inflammation.

How much we eat…

We consume entirely too much of what we do eat and way too little of what we don’t eat regularly. And what does this lead to? You got it! Weight gain! This of course can lead to lower back strain, which will cause more back problems or an exacerbation of your current back pain.

Eating well and staying active can really make a world of a difference for your back pain problems! Stay tuned for more information on how you can lose weight to improve your back pain! 

Water is important for everyone, but for chronic back pain sufferers, drinking plenty of water is imperative for healing and overall spinal health. 

Our bodies are comprised of more than 60% water. Blood is around 83% water. The brain and muscles are more than 70% water, whereas our lungs are more than 90% water. Bone is only 22% water, but water is imperative for proper joint health, especially when the area has been injured or is in a degenerative state. When we don’t drink enough water, back pain can increase and whatever condition that’s causing the back pain will likely worsen.

Water is imperative for healing. An injured area is inflamed, so fluid exchange is already compromised. You might think that drinking water would increase inflammation, but this is not the case. The body naturally retains water when it is not receiving enough. So, the more water you drink, the less it retains.

Water is also necessary for nutrient exchange. An injured area in the spine that is causing back pain needs these healing nutrients. Water is also imperative for removing toxins that have built up in the injured area.

Probably the most important aspect of water when it comes to back pain and spinal health is the fluid-filled discs that rely on adequate water to remain intact. Discs are already subject to degeneration. When they lose fluid, they can no longer function properly and the spine receives additional wear and tear. Bulging discs are discs that have lost enough fluid to deflate and bulge outside their normal range causing back pain. Sometimes, discs become herniated and the fluid leaks out causing additional back pain and inflammation.

Back pain sufferers, as well as all of us, should make sure to stay hydrated throughout the day. We need approximately 1 ml of water per calorie we consume, which amounts to about 2 liters per day for the average person; however, this is a very conservative estimate. As well, if you are exerting yourself physically, in a dry climate or experiencing hot weather, you should definitely drink more than 2 liters.

The key is to not wait until you become thirsty because you are actually already partially dehydrated when this occurs, and as we age, the thirst response diminishes. Keep a reusable water bottle with you throughout the day and sip on it regularly. Make sure you take water with you when you workout and remember to replenish afterwards with electrolytes (found in sports drinks).

Keep your body hydrated and you’ll notice better overall health as well as a reduction in your back pain, or less flare ups of your chronic back pain!

I’m sure you’ve heard the expression “positive thinking” and how patients with positive
attitudes tend to heal faster and respond to treatment better than patients with negative
attitudes. True story! However, “thinking” positively just isn’t enough!

In fact, those patients with chronic back and neck pain who find positive “thinking”
difficult aren’t alone. When life is difficult, whether that’s due to chronic neck or back
pain or other stressors, thinking positively may seem impossible. You see, thoughts are
triggered by emotions, and if your emotions are negative (anxiety, anger, sadness), then
your thoughts will be as well.

The trick is to “feel” positively. Positive feelings (happiness, excitement, love) will
produce positive thoughts. Now, how do you find these feelings amidst the chaos of life
and stressful situations? Imagine them!

Close your eyes and think about happy times in your life or think about wonderful things
that have yet to take place. Imagine getting that promotion and really place yourself in
that imagining. Imagine calling your spouse, friends or family to let them in on the good
news! Imagine a beautiful, beachside vacation and actually feel the warmth of the sun.

When you experience back or neck pain, try to do the same. By increasing positive
feelings and in turn positive thoughts, you will benefit your body. Physiologically, you
will experience the release of endorphins, which are the body’s natural painkillers.
Mentally and emotionally, you’ll be in a better state to conquer the challenges that
chronic neck and back pain bring.

Combining positive “feeling” with a really awesome chiropractic treatment plan for
chronic neck and back pain will speed up your healing time and soon, you’ll be down a
painFREE path!

Chronic back or neck pain? Relief may be a breath away! There are many causes
and reasons for chronic neck and back pain, but one thing that contributes to and/or
exacerbates back or neck pain is stress and more importantly, our response to stress.

Think about the last time you were really worked up over something in your life.
Whether it was a major event or just the daily rigors that had you upset and stressed, your
state of mind definitely had an impact on your body. When we are stressed, we often
forget to breathe.

I suppose that sounds silly because as we all know, breathing is an autonomic function
of our bodies. We usually don’t even think about it unless for some reason, our breathing
ability is hindered due to a respiratory infection or worse, choking. The breath, however,
is truly an amazing function. As we inhale, we take in vital oxygen that is then exchanged
for the waste in our bodies, which is of course, exhaled.

When we are stressed, and we hold our breath or breathe shallowly, we are further
stressing our bodies by not allowing full, cleansing breaths… when we need them the
most! Stress produces actual physiological responses in our bodies that create additional
waste and toxins. The physical act of tensing our muscles increases back and neck
pain, and the additional toxins exacerbate degenerative conditions and slow the healing
process.

The next time you are stressed, take a few moments to focus on your breath. Start with
10 and count back. With each inhalation, visualize and feel the positive energy that fresh
air and oxygen bring to your body. Be sure to fill your belly with the air and hold it for
a brief moment. This is the point of exchange… positive, healing oxygen for negative
toxins. Then, slowly exhale through your nose and know that the toxins and stress are
leaving your body.

Simple, yet highly effective!