We all know how important exercise is to our health, well here is one more reason to exercise.

Physical inactivity is connected to chronic pain which can lead to skeletal pain, which affect the muscles, ligaments, tendons and bones.  It seems that more and more people are suffering from chronic pain than ever before.  Chronic conditions such as back pain, arthritis and neck pain which then lead to fatigue, stress and even depression is increasing more and more.  Some experts have gone as far as calling this increase in musculoskeletal conditions an epidemic.

According to a study done in 2008 and published in BMs Musculoskeletal Disorders, there is a connection between chronic musculoskeletal conditions with lack of physical activity.  It seems that our bodies need constant exercise in the form of movement.  We don’t have to go an extreme of running a marathon but daily walking will be extremely beneficial to our bodies.  To view the actual study you can visit www.biomedcentral.com.

The list continues to grow on the reasons to exercise.  So, in essence this is a warning! Don’t wait to be in pain to begin exercising because mostly likely you will not do it.  It is important to remember that a consistent, balanced fitness program of muscle strengthening, cardio and stretching will do more than help with the prevention of chronic pain.  A daily and even a weekly exercise routine will  help prevent other serious conditions such as hypertension and heart disease.

So, let’s get those walking shoes on and start walking today!

Until next time,

Did you know that massage could help those with attention deficit hyperactivity disorder (ADHD)? Researchers have found that massage has been very successful with those suffering from ADHD and the results are remarkable. Many children today are being diagnosed with ADHD, but do we know what Attention Deficit Hyperactivity is or what causes it?

What is Attention Deficit Hyperactivity Disorder?

Attention Deficit Hyperactivity Disorder (ADHD) is a condition typically seen in young to adolescent children. This disorder makes it difficult for the individual to concentrate or control their behavior or actions. The characteristics of ADHD are hyperactivity, inattention and impulsivity. The symptoms start over a period of months, extending to a year or more. Some children are normally hyper and lack concentration and often daydream but when it interferes with their performance in school, social relationships with other children and behavior at home progressively gets worse, ADHD may be suspected. A professional should only diagnose ADHD, because the symptoms vary and often may be misdiagnosed. ADHD is usually treated with stimulants and in an effort to control affected individuals increasing number of school age children are being medicated on a regular basis.

Possible Cause

An exact cause for ADHD does not seem to exist at the present time, but it is suggested that it may stem from either environmental causes, trauma or from genetics. Research studies have found that brains of those that are not affected by ADHD are different from those that are affected by ADHD. Researchers have learned much about this disease by studying modern brain imaging technology. It is believed that the deficiency of dopamine in the central nervous system may cause most of the problems associated with ADHD; which may account for the type of medications used to help with ADHD. The medications used in the affected children have been found to increase the dopamine levels within the brain.

Types of Massage

There are different methods of massage and some methods have greater effects than others. Most importantly one must remember that goal is to stimulate the parasympathetic relaxation response when working with individuals with ADHD. The parasympathetic response will enhance slowed breathing, reduce the heart rate and increase digestive sounds. There are many styles of massage therapy but listed below are some that may initiate relaxation.

1. Cranial-sacral therapy will release any restrictions in the cranium and/or sacrum that may contribute to ADHD. The movements of these areas will also initiate the parasympathetic response.
2. Swedish massage and other slow stroking movements have a definite sedating effect, which in turn will activate the parasympathetic nervous system.
3. Watsu is a deeply relaxing type of bodywork performed in a warm water pool. Although a pool is a needed type of equipment for this type of massage, the benefits are remarkable when calming a hyperactive individual.
4. Specific bodywork will encourage the sympathetic nervous system, and because of this it is suggested to avoid fast and firm strokes as well as any type of percussive massage techniques.
5. Myofascial release focuses on the fascia as one, large connected system. It concentrates on a gently and unwinding technique that releases and activates the parasympathetic system. This technique is similar to the cranial-sacral where it will release the tension and allow the energy to flow freely.

Solutions

Many parents are looking for alternatives to treat their children who suffer with ADHD. They do not want to continue medicating their children and are looking for more non-invasive methods to treat this disease. The research has shown that touch through massage has benefits for those who suffer from Attention Deficit Hyperactivity Disorder, and it can become an important tool in the management of this disease. More research is also being done with other types of therapies and reliance of medications is not the only alternative. There is hope for those that suffer from this disease and the need of medication may not be the only solution for those who suffer from Attention Deficit Hyperactivity Disorder.

Until next time,

Dr. Mommy

Picture this: You kids beg and plead for you to go roller blading with them. After much consideration, you agree to go and lace up your skates and go. As you are blading along the sidewalk you hit a pebble, trip and fall, landing on your left knee. After biting your tongue because you truly want to scream out obscenities, you notice your knee is changing a myriad of colors and 3 times larger than your other knee. Your kids come to your rescue and manage to get you home without hurting yourself further. So, what do you use on your injured knee? Heat or Cold?

Both heat and ice improve the healing process by generating the blood flow, reducing inflammation and reducing pain. Knowing which one to use, when, will keep you from possibly doing further damage.

Cold treatment – Ice is generally used on acute injuries, which are injuries that have occurred within 72 hours. The goal is to limit the body’s response to the injury. This happens by reducing the blood flow into the injured tissues, reducing the swelling, and reducing muscle spasms and pain. It is also wise to use ice for chronic conditions, such as arthritis, tendonitis or overused injuries in athletes, but after activity. Using the ice after the activity will help control the inflammatory response.

The method of ice treatment that is useful for these injuries is quite simple. Place an ice pack between a cloth or towel, before placing on the injury to prevent frostbite. The ice pack then remains on the injured part for 20 minutes. It is normal to experience the following phases of cold, burning then numbness. The ice application should not exceed 20 minutes, or you can do more harm than good. This process can then be repeated for 2 to 3 hours for an acute injury.

Heat treatment – Heat is mainly used for chronic injuries to relax and loosen the tissues and stimulate blood flow to the given area. Heat should be used before activities and not after. It is important to remember not to use heat after and acute injury. Heat will increase the blood flow and increase the inflammatory response and may make the problem worse.

The most effective method of heat treatment are moist hot towels. The towels can be heating under running hot water or placed in the microwave, and then applied to the injured area. Heating pads, hot water bottles and hot showers or baths work well too. Remember to not apply for longer than 20 minutes and be sure to not fall asleep on a heating pad.

Combination treatment – This treatment can be used 48 to 72 hours after the injury occurs to receive the most benefit. Hot and cold packs are alternated for 10 minutes at a time each. The alternating will keep the swelling from occurring by using the ice and keep blood and nutrients circulating through the area with the heat. Be sure to also end the treatment with ice to avoid further swelling from occurring.

Until next time,

Dr. Mommy

As a child our parents always told us to go play outside when the sun was out. Now I wonder if they were just trying to get rid of us or actually helping us maintain healthier bones by increasing our ability to make vitamin D. Vitamin D also helps the body absorb calcium, the building block for bones and teeth.

Vitamin D is readily available through the giant, fireball in the sky. The Natural Library of Health states that your body will obtain the required amount of Vitamin D with as little as 10 to 15 minutes of sun exposure 3 times a week.

Unfortunately, with the rush-rush lifestyles we lead it is difficult to find the time to spend out in the sun or outdoors and not to mention the risk of overexposure –skin cancer. We need not worry because if we are unable to obtain Vitamin D the natural way through sun exposure we can obtain it with foods and supplements. The current recommended daily dosage of Vitamin D is 200 IU for younger adults, 400 IU for those aged between 51 and 70 and 600 IU for those individuals older than 70. But according to the American Journal of Clinical Nutrition, those values may be too low. Studies have shown that for an adult the amounts should be increased to 700-800 IU per day.

What happens if we do not get enough Vitamin D? The risk of osteoporosis when you age is much higher as well as a higher chance of developing cardiovascular disease. Increasing your intake of Vitamin D has protective effects. There was a recent study in the Journal of the American Medical Association that found younger adults with increased amounts of Vitamin D reduced their risk for multiple sclerosis by 62 percent. It showed those with Vitamin D levels of 100 nmol/L or higher reduced their risk by 50 percent compared to those with lower Vitamin D levels.

Studies have also shown that with the minimum intake of Vitamin D supplements as well as moderate sun exposure, the risks of breast cancer and colorectal cancer are drastically reduced. The lesson to be learned here is not difficult. Vitamin D plays a vital role in our aging process. It is a big component to preventing diseases. Good sources include the following: fish, dairy products, fortified cereal, multivitamin supplements, Vitamin D and sun exposure.

So, what are you waiting for? Enjoy the sun, your body will thank you for it.

Until next time,

Dr. Mommy

Everyone knows the importance of nutrition and exercise. We know that in order to keep our muscles in good shape we must exercise. But when was the last time you exercised your brain? A brain workout is just as important as a workout for our bodies and even more so.

A research study performed at the Mayo Clinic and the University of Southern California determined that mental training programs that are computer based appeared to improve cognitive performance in older people by 10 years. So are you curious yet? Are you wondering how to keep your brain fit? Here are a few tips:

• Challenge your brain : Working on games such as word jumbles, crossword puzzles and sudoku (a numbers game), will keep your mind working. In tests of people who worked on crossword puzzles of all ages, those in their 60s and 70s did the best.

• Eat your fruits and vegetables : Yes, not only are they good for us physically but they are good for us mentally as well. The Alzheimer’s Association recommends a diet rich in dark vegetables and colorful fruits. Some examples are spinach, kale and berries, raisins and oranges. They also suggest fish such as trout or salmon which are both high in heart-healthy omega-3 fatty acids. Omega 3-fatty acids keep the neurons in the brain firing as they should.

• Be social : Getting involved in your community or participating in a favorite hobby with others is a great way to become social. Research has found that those with social ties were less likely to suffer cognitive decline. A research study done at George Washington University found that elderly people who joined a choir also increased their other activities within a 12 month time period and those that were not involved in the choir dropped out completely from any other social groups or activities.

• Move your body : Research has found that people who are active and exercised regularly for at least 3 months increased the blood flow to the hippocampus part of the brain. This part of the brain is responsible for memory. The research also showed a production of new brain cells. This increase in blood flow to the brain can offset mini-strokes which tend to cause cognitive decline.

So, let’s start exercising our brain along with our bodies. Keeping our bodies in shape is very important but now we know that keeping our brain in shape is even more important. What will you do today to exercise your brain?

Until next time,

Dr. Mommy