Heavy Handbags and Your Back

 Fashionable handbags have become increasingly larger in the last few years, and the number of complaints about neck and lower back pain has risen accordingly. Gone are the days of your granny’s little clutch purse that held a small wallet and perhaps a pair of gloves. These days it’s common to see women toting all sorts of things in their handbags, not just your standard wallet, phone and makeup. Many women also manage to fit in books, magazines, gym clothes, water bottles, spare shoes and almost anything else they can cram in, even the occasional laptop! Though it’s convenient to have all life’s little necessities at your fingertips, it’s likely doing a number on your back.

If you suffer from frequent pain in your back, neck and shoulders, frequent headaches or feel numbness or tingling in your hand, this may be the result of carrying too heavy a handbag. The strap puts pressure on the shoulder area where the nerves that run down your arm are located. Our spine was designed to bend only forward and back, and hanging a heavy weight off one shoulder forces the spine to bend sideways, which causes muscles to stretch unnaturally on one side and chronically contract on the other, often putting your spine out of alignment.

The American Chiropractic Association recommends that you carry only what is necessary for the day, and make sure your handbag weighs no more than 10 percent of your body weight. So clean out any spare items you may be carrying around with you. Nevertheless, that may still leave a lot to tote, given our increasingly active lives where we often have to rush directly from a business meeting to the gym and don’t have time to stop home to pick up clothes.

If you find you must carry a lot of belongings with you, try to make the load as ergonomic as possible. Get a handbag with a wide a strap that’s adjustable so you can wear the bag diagonally across your body rather than having it hang off one shoulder. This will help keep the weight more centered so it doesn’t pull your shoulder down on one side. You also won’t have to lift your shoulder to keep the bag from falling off. You should also try to regularly switch the side on which you carry your handbag in order to keep the muscles that support the spine on either side from getting overly stretched in one direction.

Another solution is to carry a backpack, as they are designed to distribute the weight more evenly across your shoulders and back. But it’s only ergonomic if you use both straps. Hanging a heavy backpack off one shoulder is just as bad as toting a heavy handbag. Even better, purchase a backpack with built-in wheels so you can take all the weight off your back from time to time. Regular chiropractic treatment can also be useful in reducing the risk of chronic back pain from carrying a heavy handbag.

The Importance of Hand Washing

In previous centuries, the importance of hand washing was not understood, and led to the needless deaths of many millions of people. When performed properly, hand washing is by far the most effective way to reduce the spread of communicable diseases.

Up to 25% of women in the 19^th century died in childbirth from childbed fever (peurperal sepsis), a disease subsequently found to be caused by the bacteria Streptococcus pyogenes, which was inadvertently transmitted to the mothers on the hands of the doctors attending them. When hand washing was instituted in the delivery room, the rate of death dropped to less than 1%.

Washing your hands after using the toilet or changing a diaper is of utmost importance, as the ingestion of even the smallest amount of fecal matter can cause serious illness from deadly pathogens such as E. coli, salmonella, giardiasis and hepatitis A, among others.

Viruses can also be spread via the hands when they come into contact with infectious respiratory secretions, such as after coughing, sneezing, shaking hands with someone or touching an object that has been in the proximity of someone who is ill, then touching the face, particularly the nose, eyes or mouth. This is one of the primary ways of transmitting the virus that causes the common cold.

Those who handle food should routinely wash their hands, not only after using the toilet, but also after touching raw meat, fish or poultry, as the microbes present on uncooked food can cause gastrointestinal infections that can range anywhere from mild to severe.

Other instances in which you should wash your hands are after handling garbage, handling animals or animal waste, visiting or caring for an ill person, or if the hands show visible dirt.

To wash your hands properly you need only two things: soap and clean, running water. If these two are not available, you can use an alcohol-based hand sanitizer that has a minimum 60% alcohol content.

Before washing your hands, remove all rings and other jewelry. Using warm, running water, wet your hands thoroughly, then apply enough soap to work up a nice lather. Keeping your hands out of the water, rub them together, being sure to scrub both the front and backs of your hands, including your wrists, and also washing between the fingers and under the nails. Do this for 20 seconds, then rinse completely under the running water. Turn off the taps with a paper towel and dry your hands thoroughly with a clean towel or air dryer.

What is Degenerative Disc Disease?

Degenerative disc disease is misnomer, because it’s not really a disease. It is a term that refers to the normal changes in the spine as we age. In particular, it refers to the deterioration of our spinal discs, which are the soft, cushiony discs between our bony vertebrae.

Spinal discs are like shock absorbers, in that they separate the bones and allow the spine to bend, twist, and flex. Degenerative disc disease usually occurs in the lumbar region of the spine (lower back) and the cervical region (neck). It results in

1)      The breakdown of cartilage, also known as osteoarthritis

2)      The bulging of discs, also known as disc herniation, and

3)      The narrowing of the spinal canal, also known as spinal stenosis.

These conditions can lead to pain and nerve problems, due to pressure on the nerves and spinal cord.

The cause of degenerative disc disease is aging. Aging leads to a loss of fluid in the discs, making them more brittle and less flexible. They also become thinner, which brings the vertebrae closer together. In addition, small cracks or tears in the discs may cause leakage of the jellylike material inside. This causes bulging, breaking, or fragmenting of the discs.

Degenerative disc disease does not affect everyone the same way and at the same rate. It is usually worse among smokers and those who do heavy physical labor that taxes the spine. People who are overweight and obese tend to have worse symptoms as well. A sudden injury can also initiate the process of deterioration.

When the discs between the vertebrae get thinner, there is less cushion for the spine and it loses stability. In response, the body generates bone spurs, also known as osteophytes, which can cause pain due to pressure on the spinal nerves. The pain may be felt in the back or the neck, depending on the person and the location of the degeneration. Discs that are affected in the neck region can lead to pain in the arms or neck, while affected discs in the lumbar or lower region can lead to leg, back, or buttock pain.

Your doctor or chiropractor can diagnose degenerative disc disease through the use of a physical examination and a medical history. He or she will look for areas of tenderness, range of motion, pain, numbness, reflexes, and any additional conditions such as fractures or infections. Imaging tests are not particularly useful for degenerative disc disease. Treatment usually includes ice or heat, anti-inflammatory medications, and rest. Stretches and physical therapy are often recommended. In severe cases, surgery may be recommended to remove the damaged disc(s). 

Biotin – aka Vitamin B7

Biotin (also known as vitamin B7 or vitamin H), is one of the water-soluble B-vitamins, necessary for a number of functions, including cell growth, keeping skin, hair and nails healthy, as well as maintaining a well-functioning neuromuscular system. It is also involved in the metabolism of amino acids, carbohydrates and fats so they can be converted into energy.

One of the greatest advantages of biotin is that it has been shown to increase glucose tolerance and reduce insulin resistance, which is helpful for those with Type 2 diabetes. In studies performed on adults with Type 2 diabetes, it was found that supplementation with biotin reduced their blood sugar levels by half.

Though biotin can’t be absorbed topically through either the hair or skin (making shampoos and cosmetics that contain it a waste of money), taking biotin supplements internally is often advised for those who are suffering from brittle nails and hair breakage.

Biotin is a vitamin produced naturally by your body’s own intestinal bacteria, so a deficiency is not common, apart from those who drink alcohol excessively or eat raw eggs on a regular basis. One of the best sources of biotin is egg yolks, however, it is important to note that the body may not be able to absorb the biotin in an egg yolk if it is eaten with the white of the egg. Raw egg whites contain the glycoprotein avidin, which binds to biotin, preventing absorption. The prolonged consumption of raw or undercooked egg whites can lead to a biotin deficiency, but by cooking egg whites thoroughly the avidin is deactivated, leaving the biotin intact. Other good dietary sources of biotin are Swiss chard, liver, tomatoes, carrots, yeast and soy.

Some symptoms of biotin deficiency are skin problems, such as seborrheic dermatitis or cradle cap in infants (a relatively common problem in which they develop a pale yellow or white crusty growth on the scalp), hair loss, brittle nails, depression, lethargy, lack of muscle tone and coordination, and muscle pain. Biotin has also been used to help treat peripheral neuropathy and Parkinson’s disease.

It is especially important that pregnant women get sufficient amounts of biotin, as it breaks down more quickly during pregnancy, and a deficiency in the first and third trimesters was found to be relatively common. Taking biotin supplements can alleviate this problem.

The recommended daily allowance for biotin in adults is 300 mcg per day, which will keep you from a deficiency and will provide you with healthy skin, hair and nails, in addition to helping prevent diabetes. 

Do I Need to Keep Seeing My Chiropractor After the Pain is Gone?

It is good news that your pain is gone. Chiropractic practitioners are experts at detecting, correcting, and preventing spinal misalignments, which can quickly provide pain relief. However, there are two important reasons to return to your chiropractor even though you are feeling better.

First, the underlying problem may not yet be completely corrected. While you may temporarily feel better, if your spine is still structurally misaligned, it will silently continue to degrade. The longer a misalignment has to degrade, the more seriously it affects your body. Your symptoms may return and may be even worse than before. This could cause damage to your spinal structure, in addition to the part of the body that the particular spinal area serves.

It’s not that different from taking medicines. Many people are prescribed a medicine and then take it just until the pain stops. However, this still leaves some of the damaging microbes in the body; in fact it leaves the strongest ones, which then multiply and cause further illness. You will want to be sure that your treatment has completely eliminated the underlying misalignment, and that the process has been able to restore your body’s natural function before you determine that treatment is complete.

Another reason to return to the chiropractor is because they do not just treat existing problems, they provide excellent preventive care. Regular visits to the chiropractor can prevent new subluxations from occurring, and can catch early ones soon enough to halt or reverse the process. Your chiropractor will work with you to determine the most appropriate frequency of periodic spinal adjustments and regular examinations, based on the severity of your current subluxations and your general state of health.

It is also important to remember that subluxations may not cause symptoms. They may begin at birth and lead to later disease or dysfunction. Regular contact with a chiropractor can keep you on top of your health in such a way that problems and symptoms are less likely to develop. Even (or perhaps especially) children can benefit, as their spines are still growing and problems later in life can be avoided with proper spinal alignment during youth.

Finally, since chiropractic treatment is all-natural and avoids medicines or invasive procedures, there is no reason not to continue to have regular chiropractic care. Good chiropractors provide a holistic approach to diagnosing and treating your health, and are not afraid to refer to you to another kind of specialist should you need one.

Preventive Care for Skiers

Skiing can be one of the most exhilarating, refreshing, and transcendental experiences imaginable. It provides exercise for the entire body, fresh, crisp mountain air for the lungs and excitement for all of our senses.

It is, however, quite a dangerous sport, not only due to the inherent dangers of falling of or colliding with parts of the scenery but also because of the unpredictable nature of fellow skiers whose expertise may vary considerably.

Protection and preventive care are therefore essential elements of keeping safe and uninjured on the slopes. Along with a properly fitted ski helmet, a vital piece of protection that most skiers still eschew, pre- and post-skiing warm-ups and long-term physical training can help immeasurably in avoiding injuries or reducing their impact and recovery time.

Regardless of the skier’s level, skiing puts enormous and often sudden physical demands on the body, regularly stretching muscles and joints past their normal operating limits. In order to avoid injury, the skier’s body must be limber and resilient, and there are few regimens that are better for toning a skier than yoga.

Long-term yoga not only provides significant improvements to flexibility, but also builds muscle strength and endurance, which are critical for the intense physical demands of skiing. Yoga has many varieties, some of which concentrate on the spiritual rather than the physical and may not provide much benefit for skiing. Look for somewhat physically demanding yoga such as Bikram, Ashtanga or Vinyasa.

Ideally, a skier’s yoga program should provide full-body training, with an emphasis on stretching and strengthening hips, knees and ankles, the most important joints for skiing. Try to incorporate yoga at least three times a week for a minimum of an hour as anything less may not provide sufficient benefit.

Just before hitting the slopes, the smart skier should stretch and warm-up for at least 15 minutes, regardless of previous physical training. Unprepared muscles, tendons and joints can suffer greatly for the shocks and unexpected crashes, and early injuries can ruin an entire skiing holiday.

A full description of pre- and post- stretching for skiing can be found online by searching for “skiing stretches”. Concentrate on stretching your calves (a curb stretch can be a simple and effective method), quadriceps, hamstrings and shoulders. Don’t forget though that your entire body will need care.

Post-skiing care should include not only the prerequisite hot-tub session but also a full body massage. A licensed chiropractor should also be consulted if you’ve suffered a significant fall or other injury even if it did not require immediate medical care. There can be many hidden issues caused by the hard falls inherent in skiing and an experienced chiropractor can quickly detect these problems.

When dealing with soreness, it’s important to note that much of this is due to microscopic muscle damage rather than lactate accumulation. It is therefore, essential to drink lots of fluids with no alcohol or caffeine the first few days in order to recover more quickly. Save the celebrations for the end.

By being prudent about your safety, conditioning your body beforehand and caring for it afterwards, you can continue to enjoy this magnificent sport for most of your life. 

You, the Sun and Vitamin D

Vitamin D is one of the few vitamins our body needs that it can produce independently of our diet. This fat-soluble vitamin is unique in humans because it functions as a prohormone, a precursor to the ordinary hormone, and is synthesized when our skin is exposed to the sun. It is synthesized in the kidneys in the form of calcitriol, before it is released into the body as a hormone. It regulates the concentration of calcium and phosphate in the blood stream, helping to promote healthy growth and remodeling in our bones.

The regular intake or production of Vitamin D in our bodies can help to prevent rickets in children and the onset of osteomalacia in adults. Vitamin D, especially when combined with calcium, helps to maintain healthy bones and can also reduce the risk of osteoporosis later in life. While it is commonly known that Vitamin D is good for the health of our bones, many people do not know that it also affects the function of the neuromuscular and immune systems, inflammation and cell growth [1][2][3]. Vitamin D also partly modulates the genes in the body that regulate cell proliferation, differentiation and apoptosis [1]. 

The recommended dietary intake, recommended by the Food and Nutrition board at the Institute of Medicine of the National Academies, is about 15-20mcg in a healthy adult for optimal bone and overall health [1]. Even though getting regular sunlight is the simplest way to top up Vitamin D levels, many people don’t get sufficient sun, particularly if they live in a colder climate or during the winter. Fortunately there are plenty of food sources out there that can help support our Vitamin D intake.

In some countries, it is not uncommon to come across food that has been artificially fortified with Vitamin D [4]. But the regular consumption of fatty fish, such as catfish, salmon, mackerel, sardines, eel and tuna, can help to naturally get enough Vitamin D in our diet. Other food sources are also rich in Vitamin D, such as: whole eggs, beef liver, fish liver oils – including cod liver oil, mushrooms and yeast that have been grown under UV light.

It is important to maintain a healthy balanced diet rich in Vitamin D and to get enough sunlight when the weather is nice enough to do so. Vitamin D is important for a healthy skeletal system, immune system [5], may reduce the risk against cancer [6] and may even reduce the overall mortality risks from any cause [7][8].

               

References:

[1] Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

[2] Holick MF. Vitamin D. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease, 10th ed. Philadelphia: Lippincott Williams & Wilkins, 2006.

[3] Norman AW, Henry HH. Vitamin D. In: Bowman BA, Russell RM, eds. Present Knowledge in Nutrition, 9th ed. Washington DC: ILSI Press, 2006.

[4] DRI, Dietary reference intakes: for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, D.C: National Academy Press. 1997. p. 250. ISBN 0-309-06350-7. Nutrition

[5] http://web.archive.org/web/20080419071840/http://www.sciencenews.org/articles/20061111/bob9.asp Accessed October 2011

[6] Ingraham, BA; Bragdon, B; Nohe, A (January 2008). "Molecular basis of the potential of vitamin D to prevent cancer". Current Medical Research and Opinion 24 (1): 139–49.

 [7] Autier P, Gandini S. Vitamin D supplementation and total mortality: a meta-analysis of randomized controlled trials. Arch Intern Med 2007;167:1730-7.

[8] Giovannucci E. Can vitamin D reduce total mortality? Arch Intern Med 2007;167:1709-10.