Depression

About 80% of the population will experience some bout of depression within their lifetime, making it crucial we understand how to manage and cope with it both for ourselves and for recognizing the signs in others.  Of course, only trained professionals can make an official diagnosis and provide treatment for the root cause of the condition, but being aware of these symptoms and understanding how to manage them is the first step in helping ourselves and/or others to get the help they need.

First, if you are someone who struggles with depression it is essential that you familiarize yourself with your own red flags. Not taking care of yourself, stress, sadness, guilt, lack of interest, and social isolation are a few common ones. In order to successfully cope with depression and decrease the likelihood of symptoms re-emerging, it is essential that you take time to care for yourself each day. This should be part of your regular routine, even if it’s just taking 5 minutes to breathe or keeping a mood journal to better assess your emotions. Make sure you are taking time to re-fuel your tank and keeping yourself balanced while managing stress.

Second, exercise regularly. Whether it be through walking, yoga, running, or taking your favorite spin class. Exercise regulates hormones for stress, sleep, and hunger and works to keep your body balanced.  By making this part of your self-care routine you not only enhance the mind-body connection, but you help to keep several regulatory systems in check. Some studies have even shown moderate to high intensity cardiovascular exercise for 45 minutes 4-5x/week to have the same effect as medication on improving mood and symptoms of depression overall. Our bodies crave movement, please listen to them!

Third, focus on giving your body whole, natural foods and lean protein sources to ensure you’re giving it the proper fuel it needs.  If we feed our bodies junk, we are going to feel like junk. If we feed our bodies well, we are going to feel well. Depression can actually increase inflammation within our bodies and chronic inflammation, likewise, can create symptoms similar to depression. The better we are at focusing on increasing essential nutrients  and hydrating with water, the more successful we’ll be in managing our overall health in the long run. Do not rely on caffeine or other substances not prescribed by a physician to help cope. Although they may temporarily improve your feelings, they end up wreaking havoc on your regulatory systems in the long run. If you’re feeling anxious or experiencing sleeplessness and restlessness, try and avoid caffeine containing products as this can exacerbate your symptoms and increase gas and bloating. Likewise, if you are feeling down, try to avoid alcohol as it can impede judgement, increase feelings of guilt, and negatively impact your sleep quality. If you feel the need to rely on substances to help get through the day, consider this as one of your red flags and a major signal to take a break to distress and/or seek help form a mental health professional.

Lastly, talk with someone. Whether it be a friend, family member, or mental health professional, it is essential to have positive support structures in our lives.  Keeping a good social circle both in good times and bad, improves our well being as a whole and gives us a sense of purpose. Maintain and fuel positive connection sources in your life, and try to weed out the negative ones. We are only as good as the company we keep, and it’s important to have people we love, rely on, and trust. Talking things out with either a friend or a mental health professional can help to change our thought patterns and gain positive insights or perspective. Remember that you’re not alone. At the end of the day, we’re all human and it’s okay to ask for help!

Be self aware, exercise regularly to give your hormones and mood a boost, fuel your body with whole, natural foods and surround yourself with good people. Coping with depression looks different to each person, and the tips above will help to point your body chemistry and mindset in the right direction.  Don’t hesitate to schedule appointment with a mental health provider or your physician if you feel you need it. You’re important!

Note: Common symptoms of depression include general lack of interest or pleasure, frequently feeling down or sad, weight loss/gain, changes in appetite, too much and/or too little sleep, sense of hopelessness, fatigue, irritability, feelings of guilt, increasing anxiety, feelings of dread, mood swings, inability to concentrate, and sometimes suicidal idealization.

"Our generation has had no Great War, no Great Depression. Our war is spiritual. Our depression is our lives." -Palahniuk

PROBLEMS

Problems - what are they? Where do they come from, what causes them? How are you best able to cope with problems and why do they seem to pick on you?

The world is full of problems, however, all do not victimize you. Everyone has his or her problems. Some are imaginary, some are real. It's how you live with them that counts. As you think, so you are. As you continue to think, so you will become. So you doubt this? Well, think it over, and cautiously watch your step.

Some people make mountains out of minor issues,. Some laugh at the things that assail them. It is all in the state of mind. Do you believe this? Well, let us see. Are you becoming deeper and deeper in debt? Do yo spend less? Do you set a goal and not go beyond it? You can do anything you make up you mind to do.

Is your task difficult or hard to accomplish? Take the first step and keep on keeping on. As you sow, you reap. As you do unto others, they will tend to do unto you. That is human nature, and it often creates problems hard to overcome.

You may say your problem is ill health. You are sick of being sick, and whatever you do seems to react adversely for you. You take medicines to gain relief, but the side effects take over that are often worse than the original complaint. What can you do about that?

Change your approach. Medicines only add to the fire of insecurity. Try Chiropractic and give it a fair trial.

We doctors of Chiropractic have a different approach. No medicine, no pain killers, no surgery except in emergencies which do create adverse problems. Thus, use judgment. With Chiropractic, spinal adjustments are made by the skillful hands of the chiropractor. With this done normal nerve energy is released, function is restored, and the symptoms disappear, thus adding life to years and years to life with ability to meet its problems, fears, and worries.

"He who fears he will suffer, already suffers because he fears."

-Michel De Montaigne

Living With PTSD

The following are a few suggestions from Veterans who were involved in combat in the Vietnam War.

1. GIVE ME SPACE when I need to be alone - don't overwhelm me with questions. I'll come and talk to you when I'm ready.

2. Get away from me if I am out of control, threatening or violent.

3. Be patient with me, especially when I'm irritable.

4. Don't personalize my behavior when I explode or get quiet.

5. Learn and rehearse a time-out process.

6. Don't patronize me or tell me what to do. Treat me with respect and include me in conversations and decision making.

7. Don't pity me.

8. Don't say, "I understand", when there are some things you cannot understand.

9. Realize that I have unpredictable highs and lows -- Good and bad days.

10. Anticipate my anniversary dates - recognize that these could be tough times.

11. I'd like to share my traumatic experiences with you but I fear overwhelming you and losing you.

12. I want to be close to you and share my feelings, but I'm afraid to ... and sometimes I don't know how to express my emotions.

13. I also fear your judgment.

14. Know that I still love and care about you, even if I act like a jerk sometimes.

15. Don't ask me to go to crowded or noisy places because I'm uncomfortable in those settings.

Something To Say

Have you ever been introduced to someone and then endured what seemed to be an endless pause trying to find something to say?

Some people are never at a loss to have something to say, even if it is no more inspiring than talking about the weather. However, you want to be different. You would like to appear to be brilliant, to make some constructive remark, some quaint observation, something witty; but nothing come to mind. You are as dull and speechless as a clam. What shall you do to overcome this hurdle?

Well, perhaps the other person feels equally ill at ease, so ask a question, any sort of question, anything to get started such as, "what was your name again or I didn't quite understand?  or How do you spell it?"

If it happens to be Jones or Smith, that to might be embarrassing; but you can laugh and remark, "Well, I ought to remember that but there is a strange thing about names. They can be spelled differently and they usually apply to occupations, or towns or something unique. Do you know the origin of your name?"

This may break down the barrier about something to say. Thane again the question of health may somehow be woven into the conversation and that can become an endless topic. People do like to talk about their aches and pains, or their recent operations, or even symptoms which give them something to say and they generally like to share it.

Health problems are much like the news, the more tragic it is the more attention it gets. The news seems to stress crime, murder, and other conflicts rather than peace, happiness goodwill, and things uplifting.

When it comes to the health equation, cancer heart attacks, and killer diseases are played up. Much space is given to surgery heart transplants, and other operations that make the headlines; all the while little is said about Chiropractic and its mode of restoring health without drugs where other methods have failed.

The great thing about Chiropractic is its different approach. Chiropractors give little concern about naming or treating diseases. They seek the spinal cause of the trouble and ways and means of eliminating the cause.

Do you ask what relations ship there is between the spine and health problems? There is a very outstanding relationship. The spine is not only the strength and support of the body but it is the distributing center of the entire nervous system that animates the body and directs and controls all bodily functions.

Improve Your Health

Relieve Your Aches and Pains

It's difficult to stay healthy in  this fast moving, highly competitive world. The constant mental bashing of politics, the rush of getting somewhere on time, the constant pressure of getting a promotion, keeping up the demand of others, the problems of "eating out', the poisons found in our polluted air water, and simply the many hazards of our civilization that are slowly taking away from our health. Note that many of the luxuries of "the good life" present hidden hazards that are more dangerous than the most potent germs and viruses.

For example, heart disease is the nation's #1 killer, and it's caused primarily by poor eating habits and the lack of exercise. Over-stimulation of the nervous system by frantic living, tobacco and vape smoking, and drugs, also compounds abuse to the heart. The common cold is responsible for more lost wages than any other ailment; likely caused more by a lowered resistance than by germs. There are many diseases that occur because of the body's inability to fight them off or because of a breakdown in the body's mechanism, all because of poor living habits. Back trouble is second only to heart trouble as a leading cause of chronic disability among persons who must work for a living. Most of this disability can be attributed to back injuries caused by weak muscles, bad working postures and/or improper lifting techniques.

If you don't make a special effort to take care of yourself and to control your personal environment, you're almost certain to suffer from illness and/or aches and pains - head to toe. And, if you don't know how to utilize natural self-help techniques in relieving your symptoms and raising your resistance, you may suffer the fate of those chronically ill persons who spend fortunes on drug medications and doctor bills. Many persons think there is a pill for every ailment, and that they need only to see a doctor to rid themselves of aches and pains. So very wrong! Most of those people never regain their health, and many turn to excessive use of drugs for temporary relief of symptoms.

It's never too late to make changes in your life .... BE SMART - DO IT NOW!

"A healthy attitude is contagious, but don't wait to catch it from others."

Walking Cuts Blood Pressure

Thirty minutes of walking three times a week may be enough to help lower blood pressure and start
you on the path to better health.

A study shows that even a little bit of weekly exercise is enough to lower blood pressure and improve overall fitness. The results showed that 30 minutes of walking three times a week, even if it was broken into 10-minute walks throughout the day, was enough to have a healthy effect on blood pressure as well as measurements around the waist and hip.

National guidelines recommend that people exercise at least 30 minutes a day on most days of the week to maintain optimum health. But few people achieve that goal, citing lack of time as the biggest obstacle.Researchers say these results may help motivate people to fit in even a little exercise here and there to benefit their health.

Even a Little Exercise Helps
In the study, published in the Journal of Epidemiology and Community Health, researchers invited 106 healthy but sedentary civil servants to take part in an exercise program for 12 weeks. About a third were told to briskly walk for 30 minutes, five days a week. Another third were told to briskly walk for 30 minutes a day, three days a week; the remaining third were told not to change their sedentary lifestyle at all.

The participants wore pedometers to monitor their walking, and researchers measured their blood pressure, blood cholesterol, weight, hip and waist size, and overall fitness before and after the study.
The results showed systolic (the top number) blood pressure dropped, and waist and hip measurements shrunk significantly, in both the three-day-a-week and five-day-a-week exercise groups.

Systolic blood pressure dropped by 5 points among those who exercised three days a week and by 6 points among those who exercised five days a week.

Waist and hip measurements fell by 2.6 centimeters and 2.4 centimeters respectively among the three-day-a-week exercisers and by 2.5 centimeters and 2.2 centimeters among the five-day-a-week exercise group.

No changes were found in the sedentary group.

A decrease of a few points in blood pressure and a few centimeters in the waist and hips is enough to significantly reduce the risk of death due to heart disease. They say the study shows even moderate exercise below the recommended levels can still have benefits.

Back Pain and Aging

Back pain is extremely common in our society. In fact, almost 80% of adults in the United States will encounter some form of back pain in their lifetimes. There are many reasons why so many people experience back pain, including poor posture, poor body mechanics, overweight, excessive strain on the spine, smoking, poor diet, as well as spinal diseases and other health conditions, but the most common cause of back pain in our country is simply aging. Read on to find out why aging can be a real pain.

The Spine

The spine is made up of individual bones called vertebrae, which provide support for the body. In between each vertebra is a disc that gives the spine flexibility and serves as a shock absorber for the body. Discs are made up of a tire‑like outer band (called the annulus fibrosus) and a gel‑like inner substance (called the nucleus pulposus). Together, the vertebrae and the discs provide a protective tunnel (called the spinal canal) through which the spinal cord and spinal nerves pass through.

What happens when we age?

For many of us, several things begin to happen to our spines as we age. Our vertebrae begin to thicken and our discs start to loose moisture and shape. As a result, the spinal canal becomes narrower putting pressure on the spinal cord and nerve endings and causing pain, numbness, or weakness in the body. This condition is called spinal stenosis. While stenosis can affect people in their 20s and 30s, it is most commonly seen in older patients. Spinal stenosis is a degenerative condition, meaning the symptoms tend to be progressive, increasing in severity as the patient ages.

Symptoms of Spinal Stenosis

Spinal stenosis can occur in all areas of the spine, but occurs most often in the lumbar (lower back) and cervical (neck) areas. Patients with lumbar spinal stenosis may feel pain, weakness, or numbness in the legs, calves or buttocks. Symptoms often increase when walking short distances and decrease when sitting, bending forward, or lying down. Cervical spinal stenosis has similar symptoms in the shoulders, arms, and legs, and may also include hand clumsiness and gait and balance disturbances.

Treatment Options for Spinal Stenosis

The good news is that nearly 90 percent of spinal stenosis cases are successfully treated without surgery. Non‑surgical treatment options most commonly used for patients with stenosis include the following:

  

  $ Medications such as non‑steroidal anti‑inflammatory drugs (NSAIDs) to reduce swelling and pain, and analgesics to relieve pain.

  $ Corticosteroid injections (epidural steroids) to reduce swelling and treat acute pain.

  $ Rest or restricted activity (this may vary depending on extent of nerve involvement).

  $ Physical therapy and stretching and strengthening exercise to help stabilize the spine, restore   mobility, and increase flexibility.

• Chiropractic care and physical therapies.

Severe cases of spinal stenosis may require surgery. However, surgery should not be considered unless several months of non‑surgical treatments have been tried. The most common surgery used to treat stenosis is called decompressive laminectomy in which the laminae (bony plates located on the back of the vertebra) are removed to create more space in the spinal canal.

Don't Ignore Back Pain

With all of the treatment options available today, it's no longer necessary to accept back pain as a normal part of the aging process. Back pain, especially if it continues to get worse, includes bowel and bladder difficulties, or prevents you from participating in your everyday activities, should not be ignored. Talk to your physician or see a spine specialist. They will help you find a treatment plan that can return you to your pain‑free life once more.