Tag Archives: hydration

Don’t Just Sit There (Part 2)

In case you missed it, last week’s post incriminated sitting and poor posture as major contributors to not only what is deemed as “normal” pain and systemic dysfunction, but actual shorter life spans.  Not only were these two culprits incriminated but a solid case was made against them with easily graspable explanations.  So now it’s on you.  You have the knowledge.  What are you going to do with it?

As promised, we will now take it one step further and provide some easily implementable strategies for breaking up the sitting and combating the collateral damage that comes with it.

1) Get Up. Stand Up.

This will be the easiest and most intuitive of all the suggestions we bring to the table.  Break up the long periods of uninterrupted sitting by simply standing up.  Obviously the more movement, the better but I realize in many situations, getting up from your chair and busting out some squats isn’t always conducive to your surroundings. Although, it is a good idea… the new “normal,” if you will.

Set an alarm on your phone for every 15-20 minutes that reminds you to stand up for at least 60 seconds.  Take it a step further and incorporate a simple movement like the Bruegger exercise (http://www.youtube.com/watch?v=yxXqVcDam7Y ) in order to reverse some of that anterior muscle tightening and posterior weakening.

2) Breathe Right

Standing up and executing a movement such as the Bruegger exercise will also open your chest up and provide more room for the lungs to expand, drawing more oxygen in.  This brings us to our next suggestion, and that is to be cognizant of your breathing mechanics.  This can be done in the seated or standing position.  The key is to concentrate on breathing with your abdomen or belly breathing.

This is done by utilizing the main muscle designed for breathing, the diaphragm.  This muscle separates your chest cavity from your abdomen and descends on inhalation (creating negative pressure in the chest cavity and drawing oxygen in) and ascends on exhalation (forcing the carbon dioxide out).

When you breathe properly, you allow the muscles of the chest and neck to relax and not be forced to work all day in order to aid in your respiration.  Unlike the diaphragm, these muscles were not designed to work with every breath. When they are forced to do so because of faulty breathing mechanics, it can lead to neck pain, muscle tightness and more of the hunched forward posture we are trying to avoid.

Being that the abdomen is heavily innervated by the parasympathetic nervous system, belly breathing will also enable us to relax and de-stress.  We explained this mechanism thoroughly in a previous post so feel free to brush up if need be.  https://clarkechiropracticwellness.com/2013/07/10/breathe-right/

3) Ergonomics

As you can see, other than physically getting up and breaking up the sitting, we want to make sure we are doing all we can to sit right.  In keeping with the theme, this also was a topic of a past post: https://clarkechiropracticwellness.com/2013/08/21/pain-discomfort-fatigue-your-workspace-could-be-a-culprit/ .  Making sure your workspace is favorably arranged so that it is the least physically stressful should not be overlooked.

Most large businesses will provide an ergonomic evaluation upon request.  I urge you to take advantage of this.  If yours does not or you work from home, I invite you to review the link above, as it provides basic tips to getting you started.  You can also feel free to contact our office (321-848-0987) as we offer full ergonomic evaluations.

4) Deskercise

A buzz word we are seeing thrown around more and more is “deskercise.”  These are exercises to do at your desk for all of you who are moving a little slow this morning.  Patients of Clarke Chiropractic and Wellness are provided with an ongoing, progressive regimen of postural and lifestyle exercises, which includes movements to keep yourself in check while at the desk.

The starter point provided in this post will be to first make sure your ears are lined up directly over the shoulders.  This will begin to reverse that attractive chin jutting.  Once you have this down (and you are naturally breathing correctly) you can begin to implement reverse shoulder rolls.

One at a time, roll your shoulder up, back and down, each time starting the next roll at the point you ended the last one.  Do this three times for each shoulder, constantly being aware that your ears remain over your shoulders.  This will again, open up your chest and engage the mid to lower back muscles as you pinch your shoulder blades together.

5) Mas Agua

Remaining properly hydrated is key to help you sustain optimal health.  This will assist in keeping your joints lubricated and keep your discs (which absorb so much of your seated weight) hydrated.  In addition to providing you an excuse to break up the sitting to refill your water, natural physiology will also kick in and force you to break up the sitting in order to revisit the restroom.  (Unless of course, corporations begin to implement a toilet-chair, which wouldn’t surprise me.)

In addition to these simple and practical suggestions, beginning to execute movements that support proper posture and movement are a must as well.  Virtually all patients we see are prescribed a progressive exercise regimen that concentrates on the core and relearning the harmful faulty movements obtained due to prolonged sitting.

If sitting, standing or any position for that matter causes you pain or discomfort, it is definitely time to listen to your body and address it.  That is where we can intervene to assist you in getting out of pain and on the course to preventing it in the future.

Hopefully this and all posts will at least plant a seed in your mind so you begin to think about these things.  Once the awareness is there, you can begin to take rectifying action.  It’s alright if it’s uncomfortable or feels unnatural at first.  The key is repetition and consistency in creating a new normal.

You have the knowledge and some strategies.  The rest is up to you.

Keep It Moving.

Flu Shot???

With all of the information out there, the possibilities for the first “real” post were endless. However, I decided to go with something that has been in the headlines quite frequently these days and is always the subject of constant controversy and debate. It is something that pertains to each and every one of us as we all have the desire to remain healthy and feel good. The topic I am referring to is the infamous flu shot and whether or not to take part in the injecting of the masses.

First let’s look at your choices. In this country, for the moment, you still have the right to refuse the vaccine. Although if you’ve clicked on any of the recent headlines that pop-up on your computer screen, you’ve seen that people are beginning to lose their jobs due to refusing vaccination. Your other two choices are to receive an injection (the Flu Shot) of an inactivated or “killed” influenza virus or utilize a nasal spray which contains a live, but weakened influenza virus, sprayed directly into your nostrils. The concept behind the vaccine is that the virus contains these things called ‘antigens.’ When antigens are detected, a properly functioning immune system will respond by creating anti-bodies to combat the foreign invader. The idea is that if you happen to come across that identical viral strand, you should be protected due to the fact that you were previously armed with specific antibodies by the vaccine. You usually do not contract the flu virus from the vaccination, because it is supposed to be deactivated by nutritious substances like formaldehyde, therefore creating an immune response, but not an outright infection.

Unfortunately the flu virus is one that is constantly mutating and the viruses used in the vaccinations are predictions based upon data compiled by the World Health Organization and Center for Disease Control. It is at best, a guess based on trending viruses and past successes. Even further, the CDC makes no denial that you can still actually still contract the flu. This isn’t just due to being infected with a strand that it isn’t included in the vaccine, but actually still contract the flu from the identical strand featured in the vaccine. Even further, The Lancet (a general medical journal) recently published a study noting actual prevention of influenza in 1.5 for every 100 people vaccinated. That is a 1.5% chance that the vaccine will actually work in its “intended” manner. In comparison, the same study illuminated that with the concoction of toxic chemicals used in the vaccines, the likelihood of serious neurological side effects occurring is 7.5%. By these numbers, that would make you 500 times more likely to be harmed than helped by the vaccine.

Another issue with the influenza vaccine and other vaccines is that there are no long term studies done on them. A recent Natural News article presented an interesting perspective: “Vaccines are considered “effective” if they merely prevent the flu. But what if they also cause a 50% increase in Alzheimer’s two decades later? Is that still a “success?” If you’re a drug manufacturer it is, because you can make money on the vaccine and then later on the Alzheimer’s pills, too. That’s probably why neither the CDC nor the FDA ever conducts long-term testing of influenza vaccines.”

If you’re already convinced that you need/want the flu vaccination, you should know exactly what else you are putting into your body. Despite many tireless searches on the CDC website to uncover the exact ingredients contained in the latest flu shots, they only make mention of a few common characters that appear in vaccines.

Aluminum

Why? Per the CDC, it is “To promote an earlier, more potent response.”

The Hazard they do not tell you about is it: Amplifies the toxicity of Mercury. Has been linked to Alzheimer’s and dementia.

Anti-biotics

Why? Per the CDC: “To prevent the growth of germs/bacteria during the production and storage of the vaccine.”

Hazard: Anti-biotics do not discriminate. They destroy all bacteria, good and bad within your body. It is essential to cohabitate with a healthy population of intestinal bacteria also known as flora (pro-biotics). These bacteria line your gut and allow for proper digestion, absorption of nutrients and protection against entrance of foreign invaders. While the anti-body-antigen combination described above is crucial in the make-up of you immune system, it only compromises about 30% of your immune system. The other 70% is made up of your flora. So by taking a vaccine or any anti-biotic for that matter you are automatically wiping out 70% of your immune system.

Formaldehyde

Why? “To kill viruses and bacteria that may contaminate the vaccine during production.” – CDC

Hazard: This is the same well known carcinogen (cancer causer) that is used to embalm corpses. It has been linked to blindness, brain damage, seizures, liver damage, gastrointestinal issues, reproductive deformations, respiratory distress and cancer. Recent studies have shown that on occasion formaldehyde actually fails to deactivate the virus in the vaccine, leading to an actual injection and infection with a live virus. Opps.

Monosodium glutamate (MSG)

Why? “To stabilize the vaccine” – CDC

Hazard: This substance is well known to be toxic to your nervous system; the nervous system that includes your brain, spinal cord, and peripheral nerves; the same nervous system that governs pretty much every function in your body. We are talking about voluntarily poisoning it and opening the door for a multitude of disorders and brain damage.

Thimerosal (mercury containing preservative)

Why? “Used on vials that contain more than one dose to prevent contamination or bacterial growth”
– CDC

Hazard: In as far back as 2003 the government published a report acknowledging a direct link between vaccines containing thimerosal and neurodevelopmental disorders in children, mainly autism. There is no safe limit of mercury exposure due to the fact that mercury accumulates in your body when you are exposed to it. Small doses add up to accumulated, toxic amounts.
While many vaccines claim to be “preservative” free, the flu vaccine is not one of them. The use of mercury is needed to continue to produce the mass quantities of the vaccine at a favorable price as well as prevent contamination in vaccine doses that contain more than one strand. This year’s flu vaccine is tri-valent, meaning it contains 3 different strands.

As with all posts, the intention here is to provide information to be used at your discretion. Once provided with the information and knowledge, you can become empowered to make an educated choice based upon your own personal belief systems and the information presented before you. Can the flu shot prevent the flu in some people? Maybe. Does everyone that is exposed to the accompanying ingredients demonstrate immediate symptoms? No. Do these ingredients increase the likelihood of serious, life altering conditions in the future? More and more research points to yes. So it comes down to a probable cost vs. a statistically unlikely benefit analysis. If you do choose to forego the flu vaccine, it is all about maintaining a healthy lifestyle with proper nutrition, supplementation, sleep, exercise, hydration and chiropractic care in order to optimize the functionality of your immune system. More on how to do that to come in the future…

Good luck out there….

References:

http://www.thelancet.com/journals/laninf/article/PIIS1473-3099%2811%2970295-X/abstract
http://www.cdc.gov/vaccines/vac-gen/additives.htm
http://www.cdc.gov/flu/about/qa/flushot.htm
http://www.cdc.gov/vaccines/vac-gen/additives.htm
http://www.naturalnews.com/038420_flu_shots_toxins_chemical_preservatives.html
http://www.naturalnews.com/036748_thimerosal_vaccines_neurological_disorders.html