Families First of Loudoun

Oiling Your Joints

Sometimes, as you start to move, you feel aches and pain you didn’t expect.

This may be especially common after sitting or standing for long periods of time. Here are some tips to follow to loosen up the joints. Always remember to come and get a spinal tune-up. Our clinic is conveniently located in Leesburg. You don’t have to live with neck or back pain.

Muscles and ligaments are sort of like playdoh, they are both elastic and plastic. This means that our ligaments are stretchable (elastic), but also stay in the position that they are in for long periods of time (plastic). When you’re in pain the lower back ligaments become irritated.

They lose their elasticity, but still maintain their plasticity.When you try and stand up after sitting, your ligaments and muscles don’t want to stretch. In order to help them stretch and regain their elasticity,you must first regain low back motion. Pelvic tilts and hula hoops will help regain motion in the lower back.

Do the following to avoid pain upon standing:
While still sitting, do a few pelvic tilts. First arch your lower back, then tuck your tailbone under (flatten your arch). Be careful when arching as this may increase your pain. Only stay in the pain free range of motion. Notice as you’re tucking your tailbone, that you’re contracting the muscles in your buttocks. Furthermore, notice that as you tuck, you’re also using your abdominal muscles. Arch and flatten your lower back three times. On the third time, tuck your tailbone (flatten the arch) and hold it. Put your hands on your thighs and stand up slowly.

Aging, Arthritis, Health & Wellness, Leesburg, Women's Health

Holiday Stress Relief

Happy Holidays!

There are few phrases in the English language that can inspire such joy and stress at the same time. How can you cope?

Here are some facts and tips:
Over the holidays be mindful of what you eat and drink, as well as both how fast and how much you consume. Though your liver can process alcohol, and though exercise and New Year’s diets can help pay for Holiday sins, you’re better off limiting decisions that will make the battle tougher later on. Try a little pace in your Holiday frenzy, and reap the rewards.

Holidays can bring financial stress, family stress, even physical stresses as we hang decorations and clean and cook. These stresses can make us achy, grumpy, or worse. Mental stress not only can make us irritable, it can also make us sick. In one study of medical students, exam time clearly correlated to decreased immune function. i Another study ii showed that high “job strain” increases heart attack rates FOUR TIMES over those with lower job strain. This is equal to the elevated risk of smoking or high cholesterol.

Mark Twain once said, “I am an old man and have known a great many troubles, but most of them have never happened.”

Worry is one of the great enemies of an otherwise tranquil spirit. Buddhist spiritual traditions refer to “mindfulness,” defined as “the development of nonjudgmental awareness of thoughts and feelings.” iii Published studies, as well as anecdotal evidence, suggests the effectiveness of mindfulness meditation strategies. iv,v,vi Rather than being the helpless victim of seemingly ingrained reactions to seasonal stresses and family dynamics, individuals may benefit from
learning to recognize their feelings as real (I feel a tightness in my shoulders, I’m not breathing as deeply as I do when I’m experiencing happiness, there’s a feeling in my chest like a tightness or blockage) yet transient (“this too shall pass”) human experiences. By experiencing the emotions non-judgmentally we may come to value them as part of life,
rather than as forces that control our ongoing capacity for happiness.

Wise doctors will recommend exercise to combat stress, depression, and anxiety. Exercise is a very powerful tool that not only protects your heart and blood vessels, it also protects your brain and is a natural mood elevator. The American College of Sports Medicine recommends regular exercise as a part of a healthy lifestyle vii (see box).

Doctors of chiropractic are far more than neck and back doctors. They focus on function, on quality of life, and on the nervous system’s role in guiding optimal health and well-being. A well-balanced frame and nervous system affects your entire day, and life. What may seem like a subtle modification to your frame or lifestyle may literally save your life by preventing
a fall, a hip fracture, or the more subtle and insidious stress and/or chemically-mediated diseases of the heart, brain, and other major organs.

As partners in your exercise plan, doctors of chiropractic are uniquely trained to help you live and exercise, safely. That’s “good medicine” for your entire body, and your spirit too.
For more information about health and well-being, give us a call.

Guidelines for Healthy Adults Under Age 65
Moderately intense cardio 30 minutes a day, 5 days a week;
OR vigorously intense cardio 20 minutes a day, 3 days a week;
AND 8 to 10 strength-training exercises, 8-12 repetitions of each exercise, twice a week.

Guidelines for Adults Over Age 65 (Or Adults 50-64 with Chronic Conditions Such as Arthritis)
Moderately intense aerobic exercise 30 minutes a day, 5 days a week;
OR vigorously intense aerobic exercise 20 minutes a day, 3 days a week;
AND 8 to 10 strength-training exercises, 10-15 repetitions of each exercise, 2-3 times per week;
AND if you are at risk of falling, perform balance exercises;
AND have a physical activity plan.

References:
i Kiecolt-Glaser JK. Brain Behav Immun 1999; 13:61-72. ii Karasek R, et al, Am J of Public Health 1981; 71:694-705. iii Bowen, 2006, as cited at http://clearinghouse.missouriwestern.edu/manuscripts/863.asp. iv http://www.acsm.org/AM/Template.cfm? v http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B7XMX-4JWMSF2-4&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&view=c&_acct=C000050221& _version=1&_urlVersion=0&_userid=10&md5=239b9068104bfe1ac33fb2b78c1d6665. vi http://www.springerlink.com/content
/vv02132w61118887/. vii http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764.

Health & Wellness, Stress, Women's Health

How Chiropractic Care Can Help Prevent Falls 

Every year, people injure themselves needlessly in slip-and-fall accidents. One million adults over age 25 will be injured in falls at home this year.1 In serious cases, a fall can cause long-term disability or even death. What can we do to protect ourselves, our parents, and our families?

Here are some facts and tips, courtesy of the Virginia Chiropractic Association. Be proactive. Do a survey, whether it’s for your office, your home, or a loved one’s home.

Safety strategies include: 

• Beware mats and rugs on hard surfaces. Be sure to put a non-slip surface beneath any stepping surface that may otherwise slip.
• In the bathroom, be especially aware (and see the above tip on carpets and mats). Deaths in the bathroom exceed those due to handgun accidents.2 If safety “grab bars” are present, check them (or have them checked) periodically for stability.
• Secure electrical cords. Be sure cords are out of the way when possible, and secure them when re-routing is not an option. Consider hiring an electrician if necessary; or make a simple trip to the hardware store for a conduit strip that mounts to the floor, safely.
• Mind toys and pets. Be sure kids clean up after themselves. If you have pets, walk with care.
• Take an extra moment on the stairs… especially the top and bottom one.

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Aging, Arthritis, Health & Wellness, Leesburg, Women's Health

How to get TechnoHealthy

October is National Chiropractic Health Month! and this year’s theme is ‘GET TECHNOHEALTHY’!

As of 2008 PDA’s and smart phones have exceeded sales of laptops! I found this statistic to be staggering. Technology is a part of every minute of our lives. Look around and you’ll see kids even as young as 7 texting away!

The advantages of this technology are far reaching. We can’t underestimate how it has brought us closer to family and friends and given us the ability to work away from the office. But with technology comes disadvantages as well. Repetitive injuries are on the rise. All ages and generations are affected.

Symptoms of technology overuse include pain in the elbows and shoulders; wrist pain; neck pain and headaches; lower back pain. We’re seeing more of not only carpal tunnel syndrome, and tendonitis, but also ‘blackberry thumb’, and ‘text necks’!

So what can you do to protect yourself and your children from injury? We ask you the question… are you TechnoHealthy or TechnoFoolish?

Here are some tips:
1. Avoid typing more than 3 minutes on small keyboards without a break.
2. Keep messages short!
3. Practice using another finger when your thumb is sore!
4. Don’t slouch.
5. Respect Sundays and keep your device off!
6. Get outside, exercise and enjoy nature…Balance is the key!

If you think you or someone you know is suffering from a repetitive injury, please come by our Leesburg clinic and get it checked out. Chiropractic care is the care of choice for many of the above symptoms. Both Dr. Connor and I are well versed in the suitable treatment and rehab protocols.

- Misty

Children's Health, Health & Wellness, Leesburg, Teen Health

Are You a Stomach Sleeper?

How many of you sleep on your stomach? I hope none of you! Sleeping on your
stomach causes increased lower back pain and neck pain. The correct sleeping position is on your back with a pillow under your knees. Another great sleeping position is on your side with a pillow either in between your knees or next to you to support that top knee. This way, you keep your hips aligned! Always remember to keep your spine in a neutral position even while you’re sleeping.

- Dr. Misty Paul

Health & Wellness, Women's Health

My Daughter

While looking through some old files on my computer, I came across something I wrote when my daughter, Alyssa, was just 2-years-old. This was ten years ago and at the time she was my first and only child. I wanted to share it because I remember having so many thoughts and  feelings running through my head as a new mom. Thoughts and feelings that I’m sure most new moms have. She is 12 years old now and is a fantastic girl and it’s been fun watching her grow and change (and know that she loves to draw just like I do!). I do, at times, wish I could have these days back when she was just a baby…I will always cherish these special memories!

MY DAUGHTER

As I look at my 2-year-old daughter asleep in her crib, I am amazed at the life that I made and carried inside of me,

I think about what life will bring her,

She will have moments of intense sadness,

She will cry because her favorite toy broke,

She will have many falls and bumps,

She will love and be hurt,

Will she have a best friend?

What will she be when she grows up?

What will her interests be?

Will she like to draw like me?

How will I protect her from everything?

What can I do to make her happy with guarantees she will never be sad?

I want to hear her laugh—I love the way she giggles when I tickle her,

I love the way she comes over to me and gives me a hug and a kiss on each side of my face,

I have never known a love like this before. How could I possibly love someone so much in just a short time?

Why was I given this special gift? I feel like I’m the luckiest person in the world to have such a joy in my life.

There is nothing more special and precious than your child.

 

Health & Wellness babies, doula, New mom

What’s Your Posture Number?

In our effort to better one’s posture, the first step must be to explain where the deficiencies are.  There is now a new posture assessment tool that does just that!  By taking a few pictures of you, we can show you how your posture is and determine your posture number.  Once we know where the problem is, we can work as a team to strengthen the weaker areas.

Consider getting a posture assessment done. Basics First Chiropractic is now offering this new service in our clinic.

- Dr. Misty Paul

Children's Health, Health & Wellness, Teen Health, Women's Health

How Cryotherapy and Contrast Therapy Can Help Arthritis

Over 20 million Americans suffer from arthritis and arthritis-related disability. But what is arthritis? And how can we protect ourselves? Here are some tips.

“Arth” refers to joints, the places where bones meet and typically move. “Itis” refers to inflammation. “Arthritis” means inflammation of joints. There are two main categories of arthritis: Systemic, which includes rheumatoid arthritis; and “wear-and-tear” or osteoarthritis. Systemic arthritis is often an autoimmune disorder with the body attacking tissues surrounding the joints. Osteoarthritis is the result of microtrauma (daily wear that adds up over the years) and macrotrauma (such as falls, car accidents, and sports injuries).

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Aging, Arthritis, Health & Wellness, Women's Health

Spring: Hydration, Warm-up, and the Right Tools

Spring! It’s a time for new life, new activities, and treasured pastimes… but it’s also a time when many of us injure ourselves doing the things we love. How can you enjoy your favorite activities, while minimizing your risks for aches, pains, sprains, and strains? Here are some tips.

Most of us haven’t mowed the lawn, planted bulbs, or gone for a bicycle ride during the winter months. Jumping back into these activities carries risks (see insert). Starting a lawn mower or weed whacker can stress the back and shoul­ders, putting you out of commission for days, weeks, or longer. As satisfying as gardening is, kneeling and pulling and dig­ging for hours on end can stress muscles and the spine in ways it hasn’t seen since last year; and you’ll be very unhappy the next day if you overdo it. Furthermore, those sunny and warm days may have you excited about your new fitness routine, but too many of us will jump in headfirst and pay the price. There’s a better way, and your doctor of chiropractic is here to help guide you into the wonders of Spring (and beyond).

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Health & Wellness, Women's Health

Cord Blood – To bank or not to bank

I found this article on Midwife Thinking blog and after reading several times, I am still on the fence about how I feel.  On one hand I have heard wonderful stories about cord blood making a better quality of life your very ill children and on the other hand shouldn’t all babies receive all of the their own cord blood in hopes of them not getting sick?  I have been thinking about this a lot in the last few days and still don’t know how I feel.  I can see both sides of wanting to do it and not wanting to do it.   I did not bank cord blood with my 2 children but at the time decided not to do it.  If I were to have another child what would I do?  I DON”T KNOW.  What are your thoughts or experiences?

Cord Blood Collection: confessions of a vampire-midwife Posted on February 10, 2011 by midwifethinking

When I was a bright-eyed and bushy-tailed student midwife I was awarded with a certificate and a box of chocolates. My achievement was collecting the most cord blood in the hospital. At that time the Local Health District was trialling a cord blood bank. The collected stem cells were to be used for treating leukemia and for research. Every woman birthing in the hospital was asked to donate cord blood for the good cause, and many generously agreed. I was exceptionally good at collecting the blood. This post is a small attempt to repent for my sins.

In recent years cord blood collection and storage has become popular, particularly in the private sector. Cord blood contains magical stem cells, and the idea is that if your baby becomes ill in the future you may be able to use these cells as treatment. My concern with cord blood banking is the inadequate and misleading information given to parents. This misinformation raises both ethical and legal issues. The procedure involved in collecting cord blood is sold as ‘simple, safe and effective’. When it comes to decision making about cord blood only three options are presented: keep it (pay for storage), donate it (to a public initiative) or throw it away. What about letting it finish its journey up the umbilical cord and into the baby?

Even the term ‘cord blood’ is misleading – blood is merely collected via the cord. In addition the promotional materials talk about collecting ‘blood from the placenta’ without acknowledging that the baby/placenta are one blood circulation unit. After birth the blood from the placenta transfers to the baby, assisting transition to breathing. Knowledge about the short term and long term health benefits of allowing placental circulation to complete the job is becoming widespread. See this post for an overview of the physiology of newborn transition to breathing, and for links about the health benefits of full blood volume for babies. With further research one of the long term benefits may actually turn out to be protection against some of the illnesses stem cells are being collected to treat.

Parents need to be informed that cord blood collection requires premature cord clamping, and that the blood being collected belongs to their baby.

In the procedure guide for collection there is no mention of when to clamp the cord. This may lead parents to believe they can delay cord clamping and still collect cord blood. This is not an option. After the placenta has finished transferring blood to the baby it is difficult to collect even the few mls needed for blood group testing (Rh neg). The large umbilical vessels are empty and by the time the placenta has been birthed the blood in the small vessels has begun to clot. You have to faff about trying to scavenge enough un-clotted blood from the small vessels covering the placenta. The minimum required for cord blood collection is 45mls. Take a look at the photograph of a placenta that finished its circulation before being clamped. If you reckon you could get 45mls out of that, you deserve a certificate and some chocolates.

Paediatric guidelines state that ‘blood draws in infants and children should not exceed 5% of the total blood volume in any 24 hour period’. A 3.6kg newborn has a blood volume of around 280mls – so the maximum blood draw would be 14mls. How come these rules don’t apply immediately following birth? The collection bag for cord blood holds 250mls (35mls already taken up with anticoagulant fluid). The minimum amount of blood acceptable for collection is 45mls, and the maximum possible is 215mls. During my vampire-midwife days I reckon I generally filled at least half of the bag – so around 90mls. In the photograph at the top of this post the bag looks more than half full. This amount of blood represents a significant proportion of the newborns blood volume.

I wonder how many parents would consent to someone coming onto the postnatal ward and sticking a needle into their baby to collect around a third of their blood volume? It’s the same thing… only the needle is in the baby not the umbilical cord.

I am not saying cord blood banking shouldn’t be an available option. All I am suggesting is that parents need adequate information before they make a decision to withdraw a significant amount of their baby’s blood volume. They need to be able to weigh up the definite benefits of full blood volume at birth vs a possible treatment for an unlikely future illness. Cord blood is baby’s blood.

PS: I no longer participate in stealing babies blood. We live and learn.

Childbirth, Children's Health, Health & Wellness, Pregnancy