Is Resistance Training the Fountain of Youth?

Stuart Chiropractor Resistance Training Fountain of Youth

Most people are aware that resistance training should be part of a well rounded exercise routine, but do you know why? The fact is strength training is vital to health and wellness for men and women of all ages and fitness levels. It is not merely for those who fancy themselves as athletes or bodybuilders. Increased muscle strength allows you to function at a higher level in life. Check a few of the positive health benefits of getting strong.

Boost Your Metabolism

Strength training has been shown to increase your resting metabolism which leads to a decrease in body fat. When you train with weights you burn a large amount of calories and that increased rate of calorie burn continues for hours after you stop working out. You can burn as many calories from a short weight lifting session as a long cardio session. Resistance training also increases your muscle mass, and muscle burns fat.

Live Longer

One of the most profound changes in the human body with age is the decrease in muscle mass. Many factors of mortality, such as loss of balance, decrease in hormones, increased falls and injuries are related to a loss of muscle. After the age of 30 humans begin to lose muscle mass every year. Resistance training preserves lean muscle mass and helps reduce factors of mortality as well as increase the quality of life. Resistance training is often used at Coast Spine Center to help improve balance and reduce the risk of falls.

Protect Your Joints

In addition to strengthening your muscles, resistance training also strengthens your tendons and ligaments, which helps prevent joint injuries and degeneration. The joint protective powers of resistance training is another reason why the Spinal Rehabilitation Program at Coast Spine Center includes resistance exercises for postural muscles and the spinal column.

Elevate Your Mood

Strength training releases endorphins, dopamine and serotonin. Dopamine works to increase pain tolerance and serotonin is widely known as the “feel good” chemical. It is well established in scientific literature that increased levels of serotonin improve mood disorders, including depression. At Coast Spine Center we love this quote, “Exercise is the most potent and underused antidepressant…and it’s free”.

Fight Osteoporosis

Osteoporosis is a condition characterized by a loss of bone density, more brittle bones and an increased risk of fracture. Regular resistance training has been proven to trigger bone building cells and increase crucial bone density.

If your goal is to be as healthy as possible, strength training is crucial. After a few short months you will see noticeable changes in strength and in body appearance. And unlike cardiovascular fitness, these changes are much more permanent. The health benefits will last a lifetime.

These are a few of the reasons why we are thrilled to have a Coast Spine Center location inside the Gold’s Gym in Stuart, FL. By combining the health benefits of corrective chiropractic care with the exercise services available in the gym this might just be the fountain of youth.

What is Text Neck?

Suffering with text neck? Stuart chiropractor Dr. Brown can help.

This term has been used more frequently lately. The media is talking about it, and of course chiropractors have known about it. Text Neck is the catchy phrase that has been assigned to the collection of health concerns associated with the modern lifestyle. Specifically the neck pain, back pain, tight muscles, headaches and numb tingly fingers that can come as a result of looking at our cell phones, staring at a computer screen and reading for hours on end.

These lifestyle activities can add up to 8-10 hours or more a day in a forward head position with our neck joints flexed forward. This many repetitive hours in an abnormal position can take it’s toll on our health. There is an equation in physics which can be used to calculate the physical load on a structure. This equation tells us that for every inch forward the head moves relative to the center of the shoulders that it effectively doubles the perceived weight of the head. When we are bent forward looking at our phones our heads can be shifted forward up to 4 inches. This means that if the average human head weighs 15lbs that the perceived load on the spine can be as high as 240lbs! Multiply that by the number of hours spent in that position and it’s easy to see why this could overcome our bodies ability to compensate.

Recent scientific literature indicates that up to 70% of all headaches are caused by improper neck biomechanics. Text Neck is just the newest catch phrase to indicate that our lifestyles can be detrimental to our health. At Coast Spine Center we utilize the latest technology, such as digital posture screening and x-ray to analyze the spine looking for damage. Damage can occur suddenly in the case of trauma or it can accumulate over time. As structural rehab specialist Coast Spine Center can identify and correct problems, big or small.

If you or someone you know is experiencing neck pain, back pain, headaches or more serious symptoms such as tingling or numbness it is a good idea to schedule an evaluation with a structural correction specialist with the right know how and equipment to get you back to normal and functioning at an ideal level of health.

Recently Coast Spine Center in Port St. Lucie treated a young patient who had daily headaches for almost a year and which were making it difficult for her to study and attend school. Other treatment such as physical therapy and medications were tried with no effect. Within a week of structural corrective care based upon Chiropractic BioPhysics (CBP) protocols her headaches were drastically reduced in frequency and severity. Within a month she reported not having headaches at all. Daily pain of any kind is not normal. This just goes to show that you don’t have to live with pain, if you haven’t already consult with a CBP certified chiropractor in your area. We offer complimentary consultations and digital posture assessments to determine if you are a candidate for structural corrective care. Call to make an appointment or click the link on our website.

2016 New Years Weight Loss Resolution | Stuart Chiropractor

Stuart Chiropractor and Weight Loss 2016

5 Goals to Help You Live a Healthier Life

New Year Resolutions are hard. An unprecedented number of people will resolve to lose weight this year. At Coast Spine Center we have health discussions with hundreds of people throughout the year that include losing weight. Without a doubt the biggest obstacle to accomplishing that goal is yourself. We hear, “I eat healthy but I don’t lose any weight” all the time. Lots of us make a really simple process look big and daunting in our minds out of fear of failure. What we are doing is lying to ourselves. You don’t eat healthy, the evidence is right there in the mirror. If you ate healthy you wouldn’t have a weight problem, period. Genetics don’t matter, activity level matters very little, your job doesn’t matter. It’s a math problem, if you keep adding calories you will keep gaining weight.

So why do so many fail at losing weight. Because they made the wrong resolution. Don’t resolve to lose weight, resolve to be honest with yourself. Resolve to educate yourself about food and to make healthy choices. Keep a food diary every day and reward yourself each day for making healthy choices. Weight loss will happen if you focus your attention on what you say to yourself when you’re in your own head. And let’s be clear, you aren’t just losing weight, your body is becoming healthier in hundreds of different ways at the cellular level and because of that it looks better.

Here are 5 easy, yet specific goals to set for yourself this year that will have the desired effect of weight loss and improving your health because they focus your energy in the right direction.

  1. Cut out the sugar! This is the single biggest problem in the Standard American diet. Sugar is hidden by food manufacturers. It’s given other names and used in large quantities because it’s proven to be addictive and it helps them sell more food. So educate yourself on where sugar is hiding in your diet and start avoiding it. Read labels, anything ending in –ose is sugar. Carbohydrates are the same thing as sugar. If you must eat carbs make sure they come along with other nutrients that are valuable to health. Vegetable have carbs but they have so many other quality ingredients that it cancels it out. Pasta on the other hand doesn’t. So learn how to cook a spaghetti squash instead of buying pasta. Google metabolic syndrome and see how excess sugar in your diet causes poor health not just extra pounds. Or schedule a free consultation with one of the doctors at Coast Spine Center to discuss our fat loss program and detox package.
  2. Pay attention to quality. If you buy a nice car and the manufacturer says to put high octane gas in it, what do you do? You pay extra for the good gas! If you want your body to be a highly functioning machine and not a beat up ole jalopy, then give it good fuel. Cheap food is cheap for a reason. Fast food and processed foods have lots of artificial ingredients that are designed to take up space, taste good and increase shelf life. But they have very little nutritional value. In many cases they are even harmful to your health. So learn to cook, it’s really not hard, don’t be intimidate. We don’t all have to be Emeril Lagasse but we can all learn to cook 4-5 meals well. Take some time and watch the demonstration at the grocery store, get online and watch a video, or if you really need help in the kitchen there are lots of companies that pre-prepare meals using healthy whole foods and deliver them to your door for the whole week. One example of a local company who delivers you meals to your door is FitFixins.
  3. Choose a cheat day of the week. Don’t set your sights too high. Let’s be honest, what we need to work on is will power and discipline. Basically your New Year Resolution is to have more of them. Give yourself a reward for being good. Plan ahead, eat healthy 6 days a week then reward yourself on the seventh. Eat whatever you want, all day. Eat as much as you like, get it out of your system. Then get back on the wagon for the next week. Don’t make your goal unattainable. Set short term goals which are realistic, specific and achievable.
  4. Join a group. There are lots of Facebook groups or blogs that you can follow that will routinely give you healthy and delicious recipes to try, quick easy meals and a place to ask questions and get support for free. For starters subscribe to our blog or check out our Facebook Page. You can branch out from there. Having a network of individuals dedicated to a healthy lifestyle keeps you accountable and keeps you motivated. Surround yourself with those who challenge you and make you better. Make it fun! Bet your brother or sister, get your co-workers involved. A healthy lifestyle with a nutritious and delicious diet can be enjoyable as well as rewarding.
  5. Make it for a reason outside of yourself. Your children learn from you. Your family has to take care of you. Your friends and co-workers are concerned about you. Do it for them, do it to teach discipline and reward, do it to inspire your loved one, do it to save money for yourself and your country on health care, and do it for your dog. Find a higher purpose. It’s a lot harder to fail someone else than it is to fail yourself.

Make these resolutions this year. Set your sights on making good, smart choices and on being an inspiration to your loved ones rather than a bad influence, or worse yet a burden.

As a health care professional who has to have “the food talk” often I can tell you that these are the most common pitfalls, obstacles or mental blocks that prevent fat loss. An unhealthy diet and the resulting weight gain is connected to high blood pressure, diabetes, cholesterol, back pain, gallbladder disease, arthritis, disability and morbidity. The US ranks 38th in overall health according to The World Health Organization (WHO) and the cost of our health care is many times higher than any other industrialized country due to our unhealthy lifestyles and the resulting chronic illnesses. 2 out of 3 adults and 1 out of 3 children are overweight or obese. This tells us that our unhealthy eating habits are being learned and copied by our children. The problem is growing. The youngest generation is the first one to ever have a lower life expectancy than the previous one. This poses a real strain on our health care system in the future. So don’t be a statistic, change your fate and set the right goals for yourself in 2016.

Pillow Talk With Your Doctor | Stuart Chiropractor

Stuart Florida Chiropractor

Pillows and Sleeping Positions for chronic neck pain and chronic low back pain.

Two of the most common questions that we get at Coast Spine Center, Stuart and Port St. Lucie are “What kind of pillow do I need to prevent neck pain?” and “Do I need to change anything about the way I sleep to decrease my back pain?”

Getting high quality sleep is critical to the healing and regeneration process. Your body does the most healing while asleep. Unfortunately, sleeping well is nearly impossible when your back or neck pain wakes you up several times each night, if you are able to fall asleep in the first place.

Your sleeping position not only effects how well you sleep, it also determines whether or not you are placing unnecessary strain on your spine. Stressing your spine out for 6 to 8 hours while you sleep can have a negative effect on your healing process and your overall health as well.

“That makes sense Doc, so what do I need to do?”

Let’s start with figuring out what type of sleeper you are and go from there…

The two sleeping positions most recommended by chiropractors, physical therapists and orthopedic doctors are side sleeping and back sleeping, but you will need to add support in all the right places.

Stuart ChiropractorIf you are a side sleeper experiencing neck pain, take care to create proper spinal alignment while you are sleeping. Find a pillow that is the same thickness as the distance between your ear and side of you shoulder.

This will ensure that the spine in your neck stays in line with the rest of your spine, rather than being too high or too low in a kinked position…Ouch!

Port St Lucie ChiropractorFor low back or hip pain, keeping your hips in line with each other when side sleeping is accomplished by placing a pillow approximately 4 inches thick between your knees, allowing the pillow to simultaneously support your lower leg and ankles.

Avoid sleeping in a curled up or fetal position to maintain full spinal alignment!

For those of you that sleep flat on your back…the less pillow you have under your head, the better. Your neck should have a C-shaped curve in it when looking at it from the side. We spend so much of our day looking at computers, phones, and books with our heads flexed downward, straightening the neck curve, why spend all night in the same position? Using a large pillow that pushes your head too far forward means another 6-8 hours of straightening your neck, leading to increased neck.

Use a pillow that keeps your ears lined up with your shoulders, provides support under you neck and allows your head to fall back into a neutral position. In fact for acute situations like a headache caused by neck tension, a rolled up towel will do the trick.

Stuart Florida ChiropractorStuart Florida Chiropractor and Spine Rehab

Stomach sleepers will find it to be more difficult to keep their spine aligned while sleeping because they will need to turn their head to one side or another to breathe. Having your neck in a twisted position all night is hard on your spine for many different reasons.

I suggest that you prop up your torso and shoulder on the side your head is turned toward and rest the side of your head up against the edge of another pillow allowing you to breathe with minimal twisting of the neck.

Here are some other ideas for stomach sleepers…

Stuart Florida Chiropractor Sleeping PositionWe sleep for nearly one third of our lives! Sleep is critical for healthy repair and regeneration and sleep shouldn’t be painful! Take the time to assess the position that you sleep in and make these simple changes for better spinal health. It’s never too early to begin with proper use of pillows. Pediatric patients also benefit from proper alignment while sleeping, preventing unnecessary spinal stress from an early age.

Ask Dr. Brown and Dr. Boyland at the Coast Spine Center for advice on where to find pillows for proper support.

Rest well!

The Skinny on GMO’s

the-skinny-on-GMO's

Genetically modified organisms (GMO) are plants or animals which have had the DNA altered to produce certain traits in the organism. Large agribusiness companies hold patents on modifications which they license to farmers. If you follow politics these companies are trying to change laws which would require foods containing GMO ingredients to be labeled.

Recently Dr. Oz came under attack from a panel of 10 doctors who were angered by his support for GMO labeling. They went so far as to accuse him of promoting “quack treatments” and urged Columbia University to dismiss him from the faculty. In response Dr. Oz used his considerable resources to investigate those who brought these claims against him. What he found is a network of dishonest doctors and scientists for hire who have common interests with large food companies and big industry. Four of the doctors who signed the letter have at some point been associated with The American Council on Science and Health (ACSH), which has previously received grants from Monsanto, a manufacturer of GMO seeds. Dr. Oz has big time support.

Among others is Gary Ruskin, cofounder and the executive director of US Right to Know. Ruskin called the panel of doctors and the ACSH “rent-a-scientists”. Dr. Henry Miller for example was the main author of the letter. He has also been listed as an author on other scientific papers commissioned by the tobacco industry. These papers minimize negative health effects of using tobacco products. “What Henry Miller does is he speaks on behalf of big corporations and he tells big lies on their behalf,” said Ruskin.

What’s the message here? Some of the same voices that used to support the tobacco industry are now on the side of genetically modified foods. The bottom line is that we don’t know whether GMO foods are safe or not. The research is not definitive. “Many of the genetically modified foods will be safe, I’m sure. Will most of them be safe nobody knows.” Says Ruskin.

Let’s save the GMO debate for later. What does this mean for you right now? As Dr. Oz points out, some of the genetic modifications are designed to allow the crops to survive being doused with even stronger types of pesticides and herbicides. These pesticides get into the soil, and then leach into the water supply. Residents of south east Florida have front row seats to the downstream effects of water pollution. Only a fifth of the waters in the state of Florida met basic water quality standards. In the first comprehensive review of its kind, the Stockholm Environment Institute (SEI) released a white paper, “Valuing Florida’s Clean Waters”. The paper states that algae and red tide outbreaks caused by water pollution cost Floridians up to $10.5 billion each year. Everything moves downstream. If big food companies aren’t required to label their products then we as consumers will have no way of knowing what we put in to our bodies, the long term health effects of which are unknown. We may also be unwittingly providing financial support to companies who would hire “rent-a-scientists” to further an agenda that has little concern for the well-being of the human race or the planet we live on.

The mainstream media has certainly taken the GMO bull by the horns. However, local farmer and entrepreneur, Michael Meier from Ground Floor Farms in downtown Stuart warns that the real issue with GMO foods is misinformation and alarmism. Ground Floor Farms is an urban farm which uses the latest in hydroponic technology to yield 2 acres worth of crops from just ¼ acre. While none of his crops are GMO he explains that it’s not just personal preference. None of the fresh produce you buy to consume directly has a GM analog says Mike. In this country the only GM crops currently grown are those designed for industrial processing such as sugar beets, field corn, soy, canola, alfalfa and cotton seed. These end up as high fructose corn syrup, oils, processed foods or even fuel. So whether you eat a head of lettuce from your local farmers market or you’re nearest big box supermarket you can rest assured that it is not GMO.

In fact Mike thinks the terms non-GMO and organic are often being confused. Organic foods and non-GMO foods are two distinct and separate things. By definition USDA certified organic products, whether it’s a pepper from the produce section or a box of macaroni and cheese can not contain any GMO products.

When asked about the effect of GMO farms on the environment Mike agreed that in some cases farmers have had to use more herbicide or pesticide than before due to weed and insect resistance. Even when the genetic modification was designed to reduce the amount of chemicals needed. Such as the case with Round-Up ready corn produced by Monsanto. But Mike points out that Round-Up is available at any home improvement store, and is used on lawns and around the house all the time.

Another criticism of GMO’s is that they contain fewer nutrients. While some genetic modifications do sacrifice nutrient density for increased shelf life, yield or resistance most of these crops are not intended for direct human consumption in the first place. Mike told us of one exception, Golden Rice grown in Africa has been genetically modified to contain more Vitamin A to address a deficiency in the area. If you are concerned about the nutrient content one option is to buy from a local farmer who uses heirloom seeds. Heirloom seeds are geographically specific. They come from a family line of plants that have adapted to thrive in a specific location and often have higher nutrient value.

So do GMO crops make it harder on the local farmer? Mike says it’s not the GMO’s, it’s the problem of scale. Massive corporations with huge commercial farms can produce food at prices a small, local farmer just can’t match. Again Mike points out that nothing a small farmer would grow is available as a GMO product. Organic produce is being confused with GMO’s.

So what’s all the to-do about? Mike says that some in the industry have likened the GMO story to the climate change story. He says the fact of the matter is that the vast majority of scientists believe that climate change is happening while popular opinion is still split. He says that the vast majority of scientist have come to the conclusion that GMO foods are not dangerous to our health, while popular opinion is violently split.

So who are you going to believe? I personally am not going to believe anything said by someone who told us tobacco wasn’t dangerous. And as someone who is accustomed to reading scientific papers I can tell you that a lot of the “science” out there is intentionally misleading. At this point it’s safe to say that we just don’t know what the long term effects of genetically modified foods are going to be on our bodies, on the environment or on the economy. One thing everyone can agree upon is labeling.

Consumers have the right to make informed decisions. What can you take home with you? Mike says if you are concerned about what you choose to eat you are safe for the time being choosing USDA Organic foods. And exercise your right to vote with your pocket book. Large agribusinesses such as Monsanto, Bayer and Dow are lobbying hard to prevent your right to information. I personally choose to support my local growers, I can taste the difference. That’s my story and I’m sticking to it.