Mt. Lookout Chiropractic & Sports Injury Center would like to welcome the newest member of our staff, Paul Bowen DC!
Dr. Bowen is a Cincinnati native; he attended Lakota East and Miami University. Dr. Bowen played football for the Miami Redhawks until suffering a career-ending injury. It was during his recovery from this injury that Dr. Bowen became interested in Chiropractic care. Seeing the effectiveness of Chiropractic firsthand led him to pursue it as a career at Palmer College of Chiropractic.
Paul G. Bowen D.C. received his Doctor of Chiropractic Degree from Palmer College of Chiropractic (Florida) in 2013. Dr. Bowen specializes in Active Release Technique. He has been selected to be a member of the Active Release Technique (ART) Elite Provider Network. ART is a soft-tissue technique that treats injuries associated with muscles, tendons, ligaments, fascia and nerves. ART holds a medical process patent and is widely utilized in the discipline of manual medicine. Dr. Bowen holds 6 ART certificates and takes a special interest in tennis elbow, plantar fasciitis, headaches, and piriformis syndrome.
Dr. Bowen continues to stay current with the most up-to-date medical and chiropractic research available, thus giving him the tools necessary to treat a wide variety of musculoskeletal and soft tissue ailments. Dr. Bowen uses a team approach with his patients by educating them on their particular condition and giving them homework to accelerate the rehabilitation process.
In his free time he enjoys spending time with his wife and children.
Hello All! As you all might or might not know Mt. Lookout Chiropractic & Sports Injury Center will be sponsoring the 108th Thanksgiving Day 10K Run & Walk this year!! We’re very excited to join in on all the fun this race has to offer & hope you’d like to join us as well!!
Any list of Thanksgiving traditions starts with turkey. Toss in football, the Macy’s Parade and the official kickoff to Christmas shopping season. In Greater Cincinnati, add one unusual ingredient to the recipe: a Thanksgiving Day race that sends runners streaming through the streets of Northern Kentucky and downtown Cincinnati! You can either run the 10K, which is the equivalent of 6.2 miles OR walk along with a lot of the MLCC staff & about 30% of the other participants that are normally walkers. The walkers will take off right after the runners—approximately 5 minutes. If you prefer not to run or walk & still want to join in, we’ll have a booth at Paul Brown Stadium where you can meet up with us & help invite the race participants to come over & learn more about MLCC!
This race benefits the Ronald McDonald House, Girls on the Run, UC Barrett Cancer Center, Salvation Army, Literacy Network, Kilgour School, Clark Montessori, Goodwill, Accounting for Kids, Roger Bacon, Melanoma Know More, and many others!
Will Cornett and Jessica Kowalski will be available at the MLCC booth for pre and post race ART/Stretching/Taping.
If you’d like to register to run with the Mt. Lookout Chiropractic team, please contact us @ (513) 321-8484 for further information and register online using the code RUNMLCC for a 10% discount.
Feel free to contact us just to let us know if you’d be interested in joining us on Thanksgiving morning or if you’d like further information about the race. We look forward to seeing you at what has become a Greater Cincinnati family tradition.
Register online by clicking the link below and don’t forget to use the code RUNMLCC for your 10% discount.
Osteoarthritis of the spine is commonly seen in the chiropractic and medical office setting. Half of the world’s population, aged 65 and older, suffers from osteoarthritis (OA).1 Although spinal OA aka degenerative disc disease (DDD) aka degenerative joint disease (DJD) can be located at various, random levels of the human spine, it is frequently observed at the C4/5/6 vertebral levels in the cervical spine and at the L4/5/S1 levels in the lumbar spine/pelvis. Typically, patients will present with neck pain or low back pain that may or may not be directly attributed to spinal OA. In other words, the patients’ signs and symptoms can be directly related to OA, they can be caused by other factors, or they can be a combination of both OA and a random injury or repetitive strain. Signs and symptoms of a patient presenting with OA may include mild, moderate or severe neck, upper back, and lower back or gluteal/pelvic pain, stiffness and pain without movement, usually without radiating arm or leg pain. Oftentimes, symptoms are worse in the morning. X-ray images of the area of chief complaint are routinely obtained for those patients 50 years of age or older. Regardless of age, if relevant trauma is involved, or there are any red flags, such as suspicion of instability or malignancy, x-rays would be warranted. The x-ray helps confirm the diagnosis of spinal OA with degenerative changes seen at the intervertebral disc and/or facet joints. The point of this article is to discuss the causes, and provide treatment recommendations, for spinal OA that is often detected in patients with neck or low back pain. Oftentimes, patients are unaware of the fact that OA exists in their spine. This article will provide rationale supporting the premise that several of the causes of the neck or low back pain, as well as the cause of the spinal OA, have a common thread.
The causes of neck pain and low back pain may be due to repetitive stress, irritation or injury to the body from a car accident, work or sports injury, improper lifting, poor posture, lack of exercise, extended sitting or standing, inadequate rest, poor diet and emotional stress.
“For several decades, OA was considered a wear and tear disease, leading to joint tissue destruction and disability. The widely held view was that increased pressure or overload on weight-bearing joints, anatomical joint incongruence and fragility of articular cartilage tissue were the key predisposing factors. Nowadays, thanks to the advent of molecular biology and key discoveries in the field, OA is being redefined as a very complex and multifactorial disease.
OA may broadly be classified in two different forms, primary and secondary. Primary or idiopathic OA is a gene-dependent disease. Secondary OA, also called post-traumatic OA, frequently occurs sometime after a traumatic event. Although primary and secondary OA are caused by different factors, the resulting pathology is the same: a degenerative phenomenon, complicated by inflammatory reactions.” 1
This article will focus on secondary OA in the scenario of an adult with neck or low back pain that works full time at a computer, has a poor diet and does not exercise. In this situation, patients often ignore the pain and discomfort associated with these types of stresses or injuries, and their condition becomes chronic. This is the classic scenario wherein the person experiences “wear and tear, without proper repair.” In this case, the postural stress and musculoskeletal strain associated with long-term computer usage, triggers the inflammatory response in the body. Coincidentally, extended sitting with poor posture will tend to stress the spine most significantly at the mid cervical region, upper back and lumbosacral region. Postural stress irritates nociceptors, which are found in muscles, ligaments, joints and blood vessels, and when stimulated, drive nociceptive pathways that trigger the inflammatory response and pain. Also, muscle stress/strain drives spinal joint stiffness and restriction via the nociceptive pathways. As the postural stress and musculoskeletal strain process continues over an unspecified period of time, repeatedly triggering the inflammatory response, coupled with lack of exercise and poor diet, a chronic inflammatory cascade ensues, setting the foundation for spinal disc and facet joint degradation and degeneration, quite possibly at the segmental level experiencing the most biomechanical stress.
The primary dietary driver of chronic inflammation includes consumption of processed food containing refined sugar, refined flour and refined seed oils (corn, safflower, sunflower, peanut, soybeans). The majority of calories consumed by Americans is a combination of refined sugar, flour and seed oils. Refined carbohydrates lack nutrients and when consumed produce an excess of free radicals and cause hyperglycemia, which leads to an immediate inflammatory response that is proportional to the blood sugar elevation. Free radicals are supposed to be held in check by antioxidants found in healthy foods. When refined carbohydrates are consumed, they do not deliver antioxidant polyphenols, carotenoids, or other nutrients to the cells to control free radical production, so an excess of free radicals is produced, which leads inflammation. All cells, including connective tissue cells found in joints, intervertebral discs, tendon and cartilage, respond to stimulation of an inflammatory trigger such as hyperglycemia or excess free radical production. This scenario leads to the release of nuclear factor-kappa B (NF-κB), which stimulates the production of interleukin-1 (IL-1), interleukin-6 (IL-6), tumor necrosis factor (TNF), matrix metalloproteinase (MMP), and vascular endothelial growth factor (VEGF) further driving inflammation. Seeds oils from corn, sunflower seeds, safflower seeds, cottonseeds, peanuts, and soybeans used most commonly in forms that include salad dressings, cooking oils, shortening, and margarine, are high in omega-6 fatty acids. We also get omega-6 fatty acids from grain-fed beef, chicken and fish. Excess omega-6 fatty acids are pro inflammatory, as they ultimately drive NF-κB release and increase the amount of arachidonic acid (AA) within cells, which stimulates phospholipase A2 (PLA2), cyclooxygenase (COX), and lipoxygenase (LOX) to overproduce prostaglandin E2 (PGE-2) and leukotriene B4 (LTB4), which perpetuates inflammation and disease. 2(61-82)
The typical Western or American diet lacks the food and nutrients that we are genetically designed to metabolize and absorb. The typical American diet lacks organic, pesticide-free fresh fruits and vegetables, grass-fed beef, pork and poultry, wild game, wild caught fish/seafood, raw nuts and adequate amounts of clean water. A plant-based diet with clean sources of protein and healthy fats is anti-inflammatory, and therefore, necessary for proper repair of injured tissues and in the prevention of developing chronic inflammation, and ultimately spinal OA.
Along with changing the diet, patients with spinal OA also need to develop sound ergonomic habits to reduce spinal stress/strain. For example, a proper computer work station should include the ability to stand or sit with the monitor at eye level. In the sitting position, the lower back/lumbar spine should be supported. The elbows and wrists should be supported while utilizing the keyboard. Frequent micro breaks (3 per hour), should be a habit to minimize eye strain and postural stress. A moderate exercise program that includes aerobic and anaerobic activities at least three times per week for a minimum of 30 minutes is helpful in reducing chronic inflammation. Moderate exercise stimulates Interleukin-10 (IL-10), which is an anti-inflammatory cytokine.3,4
Lastly, poor eating habits and a sedentary lifestyle predisposes these patients to becoming overweight or obese, which drives inflammatory pathways that are responsible for the metabolically destroying processes affecting connective tissue cells found in joints, intervertebral discs, tendon and cartilage. In 2015, Giuseppe Musumeci and colleagues explained that the systemic factors that could influence the onset of OA may be due to adipokines, such as leptin, adiponectin, resistin, and visfatin, which are present in adipose tissue. These adipokines mediate lipid and glucose metabolism and insulin sensitivity. It appears that the most important of the adipokines involved in the onset of OA, is represented by leptin. Leptin may influence both growth factor synthesis and chondrocyte anabolism and catabolism. Excess leptin may reduce the extracellular matrix synthesis leading to increased susceptibility of the joints to lesions. The cartilage destroying mechanism of leptin could also be explained by its association with IL-1, which results in increased nitric oxide (NO) production. NO interferes with chondrocyte function causing loss of cartilage matrix by apoptosis induction, MMP activation, and type II collagen synthesis inhibition.1
In the clinical setting, a specific treatment plan would include the following: 1. Spinal manipulation to address areas of spinal joint stiffness/restriction that developed as a result of muscle stress/strain and the nociceptive pathways. 2. Ergonomic advice including workstation modifications and micro breaks. 3. Physical therapy/rehabilitation to address muscle weakness and lack of flexibility. 4. Dietary changes that embrace an anti-inflammatory diet. 5. Vitamins/supplements to include the following: Vitamin D3: 5,000 IU/day, Omega 3 Fatty Acids/Fish Oil: 1,000 to 3,000 mg/day, Magnesium: 400 mg/day, Turmeric: 500 to 1,000 mg/day, Alpha Lipoic Acid: 300 mg/day, Acetyl-L-Carnitine: 500/mg/day and Coenzyme Q10: 100 mg/day.
In general, the dietary and supplement recommendations suggested are anti-inflammatory via the following mechanisms: 1. Direct inhibition of nuclear factor-kappa B (NF-κB). 2. Inhibition of free radicals, which reduces NF-kB activation. 3. Reduction of NF-kB activation. 4. Inhibition of PLA-2, COX, and LOX enzymes that promote inflammation. 2(p.75)
In our opinion, long term prevention of spinal OA would include periodic spinal manipulation, moderate exercise 3 to 5 times per week, continuation of an anti-inflammatory diet and supplementation, proper ergonomic workstation modifications and frequent micro breaks.
This article outlines the causes and treatment recommendations for patients with neck or low back pain and concomitant spinal OA that are routinely seen by health care providers.
A comprehensive approach that incorporates spinal manipulation, moderate exercise, an organic/plant-based anti-inflammatory diet including organic/free range/grass-fed beef/poultry/chicken, wild caught fish/seafood, raw nuts and adequate amounts of clean water, supplementation, including vitamin D3, omega-3 fatty acids/fish oil, magnesium, alpha lipoic acid, acetyl-L-carnitine, turmeric and CoQ10 and ergonomic workstation modifications is suggested as the best care approach for the prevention of advancing spinal OA, or to slow the progression of spinal OA.
1. Musumeci G, Aiello F, Szychlinska M. Osteoarthritis in the XXIst century: risk factors and behaviours that influence disease onset and progression. Int J Mol Sci. 2015 Mar 16; 16(3):6093-112.
2. Seaman, David R. The DeFlame Diet: DeFlame your diet, body, and mind. Shadow Panther Press. Kindle Edition.
3. Mosser DM, Zhang X. Interleukin-10: new perspectives on an old cytokine. Immunol Rev. 2008;226: 205-18.
4. Uceyler N, Valenza R, Stock M, Schedel R, Sprotte G, Sommer C. Reduced levels of anti-inflammatory cytokines in patients with chronic widespread pain. Arth Rheum. 2006;54: 2656-64.
Physical Therapy Could Be the Answer to a Healthy Future
Physical therapy is another important component in an integrative medicine approach to health and well-being because your ability to move and function properly is essential in your future vitality and quality of life.
Physical therapy is provided by a physical therapist and helps people of all ages who have medical conditions, illnesses or injuries that limit their ability to move and function normally.
Physical therapists work closely and collaboratively with chiropractors, primary care doctors and surgeons to provide a comprehensive plan of care for a wide variety of conditions. Not only does a physical therapist help with back and neck, ankle, foot, shoulder and knee pain, but they can also help with post-surgical rehabilitation for knee and hip replacements, ACL reconstruction, shoulder and knee surgeries, foot and ankle surgeries and many other conditions.
What are some of the benefits of physical therapy?
- Avoid surgery.
If physical therapy helps you eliminate pain or heal from an injury, surgery may not be needed. And even if surgery is required, you may benefit from pre-surgery physical therapy. If you are going into a surgery stronger and in better shape, you will likely recover faster afterwards. Also, by avoiding surgery, health care costs are reduced.
- Reduce or eliminate pain.
Exercise has been shown to be an effective treatment for pain relief and pain management. Your physical therapist can prescribe appropriate exercise to reduce or eliminate pain while restoring and optimizing function. In addition to therapeutic exercise, physical therapists may use manual therapy, soft tissue mobilization, electrical muscle stimulation and other treatment modalities.
- Improve mobility.
Physical therapy can improve the ease of movement and reduce stiffness. Regardless of your age and fitness level, physical therapy can help.
- Recover from a stroke.
It is common to lose some degree of function and movement after stroke. Physical therapy can help strengthen weakened parts of the body and improve gait, balance and coordination during the various stages of stroke recovery. A physical therapist can help individuals safely increase and maintain their independence and activity level, and reduce the risk of further disease or injury.
- Recover from a sports injury.
Physical therapists understand how participating in different sports can increase your risk for specific types of injuries. They can design appropriate exercise programs for recovery, or injury prevention, to help you perform at your best.
- Manage age-related issues.
As people age, they may develop arthritis or osteoporosis, or need a joint replacement. Physical therapists can help patients manage arthritic or osteoporotic conditions conservatively. They can also help you prepare for, and recover from, joint replacement surgery.
- Manage concerns related to women’s health.
Women may have specific health concerns including issues related to pregnancy and postpartum care. Physical therapists can help with pain relief for muscle and joint problems during pregnancy, help restore core strength and stability after pregnancy, and can offer specialized management of other issues related to women’s health.
Can physical therapy replace pain-relieving drugs?
Oftentimes pain-relieving drugs are prescribed following an injury or surgery. Utilizing physical therapy during recovery will improve your ability to walk, bend and lift. Proper movement is the key to pain relief because it actually stimulates the nervous system in a positive way and reduces pain nerve signals to the brain. The faster you get moving, the quicker the drugs can be eliminated.
How can physical therapists make exercise fun again?
Many injuries are “self-inflicted” due to improper technique or poor body mechanics. Physical therapists can help to correct faulty movement patterns that may be causing strain, discomfort and injury. By using proper technique, and improving strength and flexibility, you can enjoy your favorite activity without fear of injury.
Is physical therapy painful?
The old saying “no pain no gain” does not apply to physical therapy. The idea is to work with your physical therapist to gradually increase intensity and effort. Physical therapists emphasize movement quality and neuromuscular control to establish proper function, range of motion and strength.
What is the length of a typical physical therapy session and how long should I do it?
A typical physical therapy session ranges from 45 minutes to 90 minutes depending on the severity of the condition being treated, the speed of recovery, level of conditioning and overall health status.
What can I learn from a physical therapist?
Physical therapists can teach you the proper form and body mechanics for all of your physical activities from daily activities to sports participation. Your physical therapist can also design an individualized home exercise program that details instructions for optimal performance. Continuing this specific program will allow you to continue the progress you made while in therapy and avoid future injuries.
Can physical therapy help me lose weight?
Physical therapists can help people who are obese to be more physically active and fit by teaching them to exercise in pain-free and fun ways. The right exercise is very important because it helps burn calories, reduce weight, preserve muscle tissue and protect your joints. Your physical therapist can design a specific treatment program to address your needs, including home exercises. Physical therapists are trained to create safe, effective physical activity programs for people of all ages and abilities.
What is the best exercise and best time to exercise?
There really is no “best” exercise or best time to exercise. Ideally, you should exercise 4-6 days per week and include aerobic and strengthening activities for 30 minutes at a minimum. Working with your physical therapist to find exercise that you enjoy is paramount. Physical therapists use current research findings to determine the most effective exercises for each patient and make modifications as needed to maximize effectiveness and enjoyment.
This is part-four of the four-part series on “What Is Integrative Medicine?” Many Americans have never heard of integrative medicine, but this holistic movement has left its imprint on many of the nation’s hospitals, universities, and medical schools. Mt. Lookout Chiropractic and Sports Injury Center is one of the leaders in the Midwest. If you would like any more information go online to mtlookoutchiro.com or call 513-321-8484.
Mt Lookout Chiropractic and Sports Injury Center’s Derek Johnson demonstrates and discusses Cupping Therapy with WLWT’s Jennifer Schack. Click the link below to view the video and read the article.
A Natural Way to Improve Your Health with Needles
As one of the oldest medical procedures in the world, dating back 2500 years ago in China, Acupuncture is now established as an essential component in an integrative medicine approach to health and wellness.
What is integrative medicine and why is Acupuncture such an important element?
Integrative medicine is an approach to care that puts the patient at the center and addresses the full range of physical, emotional, mental, social, spiritual and environmental influences that affect a person’s health.
The old Chinese physicians found pathways or meridians in which energy and blood circulate and nourish the organs and tissues. Acupuncture helps regulate the body’s systems and functions by addressing imbalances or blockages in these pathways where the energy and blood flow. Acupuncture treatment is an essential component of integrative medicine because it can directly communicate with this system which flows through the entire body, maximizing your ability to fight pain and disease.
What is acupuncture?
Acupuncture involves inserting sterile, single use hair-thin needles through the skin into specific “acupoints”. These acupoints are located within the network of energy channels throughout your body known as meridians. Specific acupoints correspond with specific organs and healing systems which are stimulated by the needles to get the desired effects.
Does it really work?
Acupuncture has withstood the test of time and is the most commonly used medical procedure in the world. The ancient Asian scholars and doctors explained acupuncture as influencing the energy and blood flowing through the body. Western medicine has shown that acupuncture increases the level of endorphins in your body, which helps reduce pain and stress.
What is it used for?
Acupuncture treatment can help with musculoskeletal ailments including muscle spasms and strains, ligament sprains, arthritis, bursitis, headaches, rotator cuff tendonitis, tennis elbow, fibromyalgia and carpal tunnel syndrome. Acupuncture can also help with the treatment of many other conditions such as allergies, addictions, weight loss, anxiety, depression, chronic fatigue syndrome, Parkinson’s disease, PMS issues, hypertension, post-traumatic stress disorder, insomnia, irritable bowel syndrome, Crohn’s and infertility.
Is it a stand- alone therapy or best used with other modalities?
This really depends on the condition being treated, how chronic the condition is, and the current health status of the individual being treated. Everyone can benefit from acupuncture when it is done correctly. Utilizing multiple modalities from an integrative medicine approach oftentimes is most effective when treating a condition.
What does science say about the effectiveness of it?
In 2003 the World Health Organization published an official report on the effectiveness of acupuncture based on data from controlled clinical trials prior to 1999. Acupuncture was proved to be an effective treatment for 28 various conditions. Also in the report, acupuncture was proved to have therapeutic effect on 63 additional conditions. The amount of well-designed, published randomized controlled trials on acupuncture has grown since 1999. The existing level of evidence on the effectiveness of acupuncture is much higher than in 1999.
What does science say about the safety?
According to the World Health Organization, generally speaking, acupuncture treatment is safe if it is performed properly by a well-trained practitioner. Unlike many drugs, it is non-toxic, and adverse reactions are minimal. This is probably one of the chief reasons why acupuncture is so popular in the treatment of chronic pain in many countries.
What are the side effects and risks of acupuncture?
The risks of acupuncture are extremely low if you have a competent, certified acupuncture practitioner. The possible side effects and complications of acupuncture include the possibility of soreness, minor bleeding or bruising at the needle site. If the needles are pushed in too deeply, they could puncture an internal organ such as a lung. This is a very rare and unusual complication in the hands of an experienced practitioner. Licensed acupuncturists are required to use sterile, disposable needles. A reused needle could expose you to disease or infection.
Is there anyone who should not do it?
Not everyone is a good candidate for acupuncture or for particular types of acupuncture. Bleeding disorders may increase your risk of complications from acupuncture, or if you’re taking blood thinners, such as warfarin (Coumadin). Some methods of acupuncture involve applying mild electrical pulses to the needles so it is not safe if you have a pacemaker.
How many treatments are needed?
The number of treatments depends on several factors: general health of the patient, severity of the condition, as well as, type and duration of the condition. In general, one can expect between 4-6 treatments to see noticeable improvement and establish a practical timeline for recovery. Although most people find benefits after the first treatment, they usually need more to obtain lasting results.
What kind of credentials do acupuncturists have?
Entry into the field of acupuncture requires a master’s level education of three academic years in acupuncture and 660 hours of supervised clinical experience, certification by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) and state licensing. Acupuncturists typically have a background in medicine, biology, psychology or neurobiology.
This is part-three of the four-part series on “What Is Integrative Medicine?” Many Americans have never heard of integrative medicine, but this holistic movement has left its imprint on many of the nation’s hospitals, universities, and medical schools. Mt. Lookout Chiropractic and Sports Injury Center is one of the leaders in the Midwest. If you would like any more information go online to mtlookoutchiro.com or call 513-321-8484.
What’s Eating You?
A Nutritional Guide to a Healthy Life
The world of science is recognizing that foods can relieve pain as well as, or even better than, many drugs. No single food can completely stop chronic pain, but a healthy diet is a powerful part of your pain management strategy. A diet rich in fruits and vegetables, healthful fats and protein from organic, grass fed meat and wild caught seafood can help build strong bones and muscles, prevent pain, help you lose weight, boost your energy levels and improve mood.
What is integrative medicine and why is nutrition such an important component?
Integrative medicine is an approach to care that puts the patient at the center and addresses the full range of physical, emotional, mental, social, spiritual and environmental influences that affect a person’s health.
Proper nutrition supports every component of health and has a significant impact on the quality of your life. Your body’s unique biochemistry controls how you feel, think, sleep, react, look and interact. The integrative medicine approach to health considers your current biochemical status, what you eat, and how you respond to what you eat. Customized, strategic changes in your diet/nutrition can have an incredibly big impact on how you feel, sometimes quickly.
What are some signs that your nutritional state and diet is bad?
- Your hair is like straw
Your organs require adequate nutrition to function properly, and healthy hair follicles are no exception. Extreme diets can lead to protein deficiency and brittle hair or hair loss.
- Your skin is aging prematurely
Aging is inevitable, but a growing body of research indicates a nutritious diet can promote skin health and delay outward signs of skin aging. To get the benefits, and a more youthful appearance, consume five or more servings a day of fruits and vegetables.
- You have poor oral health
Inflamed or bleeding gums and cavities are both signs of a poor diet. Too much sugar is a culprit for cavities. In addition, swollen or bleeding gums often are associated with getting too little vitamin C in your diet.
- Your brain feels drained
Do you have trouble with your memory or with concentration? Struggling with fatigue? The brain depends on good nutrition to perform its best, so your diet may be to blame.
- You have digestive issues
Both diarrhea and constipation can surface if you aren’t eating enough fiber. Unfortunately, the majority of Americans fall short of the recommendations for fiber intake, which is 25 grams per day for women and 38 grams per day for men.
- You don’t heal properly
Poor diets affect the strength of new tissue, recovery time and how well your body fights off any infection that creeps into a wound. Studies have shown that sufficient intake of calories, protein and nutrients is essential for proper wound healing.
- You get sick easily
Poor nutritional habits can compromise your immune system and trigger illness and infection. If you are constantly under the weather, you could benefit from eating more nutrient rich foods.
What do you recommend?
General nutrition recommendations from an integrative approach include a diet primarily plant based that includes lots of organic fresh vegetables, fresh fruit, grass fed/organic/pasture raised meat and chicken, wild caught seafood, raw nuts/seeds and lots of water.
Is the trend toward organic a legitimate way to eat?
A 2008 analysis has shown that by choosing organic produce across the board you can slash pesticide exposure from food by about 97 percent. Everyone reacts to toxins differently and avoiding all environmental toxins is virtually impossible, but eliminating a known toxin from your primary food source is as easy as simply eating all organic.
Most diets center around weight-loss. What’s your philosophy?
Weight loss is definitely necessary to reduce inflammation if you are considered overweight. Excessive fat tissue is a known driver of inflammation. Our focus is on an anti-inflammatory diet of low sugar, low calorie, and plant based food sources, rich in organic fruits and vegetables and omega-3 fatty acids.
What are some of the most “painful” foods—those causing the most damage to our bodies?
The most damaging foods and beverages are those that trigger inflammation as your digestive system tries to process and break them down. Processed/refined/artificial foods, and drinks with high sugar content or artificial sweeteners, are actually foreign to your body and trigger inflammation when consumed. This would include candy, packaged foods and desserts, refined breads and grains, margarine, fried foods, oils used in most salad dressings and condiments, and soda. Your body’s digestive system is designed to handle food and liquid that is all natural, real, whole and organic without added sugar and preservatives.
Why isn’t there more information out there on the fact that foods can cause pain?
The information is limited because it is not a direct correlation. With poor dietary habits the level of inflammation in your body increases, which then causes you to be more susceptible to conditions or stresses that normally would not cause pain. You become hypersensitive. How food affects your body comes down to whether the food is anti-inflammatory versus pro-inflammatory. Research has shown that over time, a poor diet of pro-inflammatory food is linked to a number of diseases, including cardiovascular disease, allergies, type 2 diabetes, cancer and arthritis. Rather than attempt a simplistic approach of “turning off” inflammation, integrative medicine supports controlling and limiting inflammation. Lifestyle patterns, especially dietary choices, and physical activity, as well as targeted nutritional supplementation, can have a significant impact on limiting and minimizing inflammation.
Are some foods more powerful than drugs?
Whole, natural foods such as fruits, vegetables, raw nuts and berries are rich sources of phytonutrients that have antioxidant and anti-inflammatory properties unmatched by any drug. When it comes to pharmaceutical approaches and drug intervention, too much of a good thing often leads to significant side effects.
What are some other common myths about nutrition and our diet?
The phrase “calories in equal calories out” is a common myth and misconception with regards to actual health and well-being. Reducing calories is certainly necessary to lose weight, but integrative medicine is focused on being truly healthy and happy. Calorie counting is not necessary if you follow a nutritionally sound diet. Everyone has a specific biochemistry given their current lifestyle and eating habits. Each person should be assessed from a holistic perspective.
Are certain people predisposed to food allergies?
Because of genetic influences and environmental factors, each person has a unique predisposition to certain foods. Some people are allergic to certain foods such as peanuts, gluten and shellfish. People can also be food sensitive, which is a form of a food allergy. Food allergy and sensitivity blood panels have shown that people are commonly allergic or sensitive to the protein in wheat, corn, soy, peanuts, dairy and eggs.
Should I go on a gluten-free diet if I don’t have an issue with gluten?
Some people think that they do not have a gluten issue if they don’t have celiac disease. You can be gluten sensitive just like other food sensitivities. Functional nutritional assessments can help determine if you have some form of gluten sensitivity. We recommend gluten-free regardless because foods that contain gluten have higher amounts of a fatty acid called omega-6 fatty acids which cause inflammation. This is in contrast to the anti-inflammatory omega-3 fatty acids prevalent in fish and green vegetables.
This is part-two of the four-part series on “What Is Integrative Medicine?” Many Americans have never heard of integrative medicine, but this holistic movement has left its imprint on many of the nation’s hospitals, universities, and medical schools. Mt. Lookout Chiropractic and Sports Injury Center is one of the leaders in the Midwest. If you would like any more information go online to mtlookoutchiro.com or call 513-321-8484.
A four-part series on new ways to treat the mind, body, and spirit that will help keep you healthy, strong and happy!
Many Americans have never heard of integrative medicine, but this holistic movement has left its imprint on many of the nation’s hospitals, universities, and medical schools. Mt. Lookout Chiropractic and Sports Injury Center is one of the leaders in the Midwest.
What is Integrative Medicine and why is chiropractic care an important component?
Integrative medicine is an approach to care that puts the patient at the center and addresses the full range of physical, emotional, mental, social, spiritual and environmental influences that affect a person’s health.
For example, your environment in the business world is a lot of small enclosed areas —desks, cars, meeting rooms, which means a lot of sitting. The combination of extended sitting with the mental and emotional stress of your life undoubtedly will cause spinal and extremity stiffness/immobility, which ultimately leads to and drives back and neck pain, shoulder pain and headaches, just to name a few.
Chiropractic is an important component because it is the most efficient treatment modality available to address spinal and extremity immobility that develops as a consequence of postural stress. You can think of chiropractic as the first line of defense when it comes to health and wellness because the ability to move and function properly is the key to a healthy life.
What makes Chiropractic such a critical element in this “holistic” movement and with integrative medicine?
The overwhelming success of chiropractic care is that it creates more mobility in the spine through gentle adjustments or spinal manipulation. The efficient and safe way to begin relieving your back/neck/shoulder pain is by integrating chiropractic spinal and extremity adjustments into your treatment. After receiving a finite number of chiropractic adjustments, improvement in daily movement and regular activities, and pain relief typically occur. This increases your capacity to address other health issues that you may be experiencing, such as weight, blood sugar balance, energy, allergies, digestive problems, acid reflux, sleep trouble, anxiety or depression, heart disease risk and cancer risk.
What are some of the top myths surrounding Chiropractic?
The top myth surrounding chiropractic is that there is no finish line. Our customized treatment plan for each patient can include spinal/extremity adjustments, physical therapy/rehabilitation, nutrition and acupuncture; all of which are based upon finite treatment plans. Chiropractic is a vital part initially, but in most conditions, you do not have to continue chiropractic indefinitely unless you choose to utilize it for maintenance/wellness care. Another myth is that it is going to be painful or cause additional harm. There is occasional, mild discomfort experienced during chiropractic care, but research is clear that chiropractic adjustments are very safe and effective.
Are you sure my back issues can be helped with chiropractic?
We spend a lot of time examining each patient to be sure that we have looked at all the factors that could possibly contribute to their pain. In most cases, back and neck pain can be helped with chiropractic treatment. We pride ourselves on proper diagnosis with a holistic mindset when evaluating patients. Back issues are oftentimes caused by dysfunctional spinal and extremity joints, but also oftentimes, multiple factors contribute to these issues.
Why does it work so well?
Our approach includes a detailed diagnosis which includes a comprehensive evaluation. When a back issue is properly assessed and diagnosed, and effective spinal adjustments applied, chiropractic works very well because of the positive impact on the nervous system. An adjustment directly stimulates the nervous system resulting in pain relief, muscle relaxation, increased local blood flow and joint movement normalization.
Is it a stand-alone therapy?
Chiropractic can be a stand-alone therapy depending on the condition, but with today’s environment and the standard American diet, physical exercise and nutrition should be addressed.
Does insurance cover it?
The good news is that most insurance companies cover chiropractic treatment and see the value in this important practice.
How do you find a good chiropractor?
Asking a friend that you trust is a great place to start. Always confirm their educational background and licensing. Doctors of Chiropractic must pass national and state board exams as well as complete undergraduate and doctorate schooling at an accredited chiropractic college.
If my back pain has been chronic, will it take a long time to fix?
In most cases of chronic low back pain, a comprehensive plan that incorporates accurate patient input can enhance recovery. The office visit is just a part of this plan. Your exercise habits, sleep, nutrition and attitude can go a long way towards a healthier life.
Can it help me avoid surgery?
Surgery is not the right solution for most back conditions and chiropractic can certainly help you avoid it even if surgery is being recommended. Putting aside traumatic injury or serious spinal instability, surgery is a last resort for treatment of back related conditions.
I have to sit all day and I drive a lot, can you give me some good tips for both?
Taking a 30 second stand up break every 20 minutes is an easy way to address the negative effects of postural stress that develop from sitting all day. Driving is a different matter as it is impractical to stop every 20 minutes. Either way though, sitting at a desk or in a car, you should have low back, elbow and wrist support. Try to sit with upright posture. Your eyes should be level directed straight ahead, not straining to look down or up. You might also consider a standing desk.
Are there certain exercises that help strengthen the back and avoid long-term back issues?
Unfortunately there is no one miracle exercise that will make it so you never have back issues. The reality of the situation is that exercise is very important, but everyone is different and usually there are multiple exercises and stretches that are necessary to fully address a person’s specific physical well-being.
How much can my current weight affect my back pain?
Extra weight not only affects the back but also the hips, knees and ankles.
Do you as a chiropractor yourself, get adjusted regularly? Why?
We get adjusted to maintain natural mobility and to keep moving smoothly. Proper hip, ankle and pelvis function are important in maintaining a pain-free low back. Mid back and shoulder stiffness can lead to neck pain and headaches. Utilizing chiropractic adjustments as a preventative modality is an excellent choice for avoiding back pain driven by the routine activities of daily living and postural stress of work or repetitive movements.
Why does my back pain keep coming back?
Your back pain is most likely caused by the combination of postural stress from sitting at a computer all day, dysfunctional movement patterns, poor dietary habits, lack of exercise and emotional stress. Even after undergoing a comprehensive treatment regimen to address the pain, if the ultimate causes are not adequately eliminated, then your pain is likely to come back.
Does sleep have anything to do with my back pain?
Proper sleep is a major contributing factor in almost all conditions, including back pain and weight loss. We recommend that you sleep on a medium firm mattress on your side or on your back. Never sleep on your stomach as it can be very straining on the neck and low back. Try to flip your mattress every three months and try to buy a new mattress approximately every five years.
If you would like any more information contact us here or call 513-321-8484.
Don’t injure your back shoveling snow this year. Here are some tips on how to avoid back injuries this winter and how to manage the pain if you do experience an injury:
- Always shovel and lift from your hips and bend at the knees not the low back
- Try to gently stretch/warm up before shoveling or lifting
- Don’t shovel too much snow or lift too much at one time
- Whenever possible, push the snow out of the way rather than lifting it
- Try to keep your core activated when shoveling or lifting
- Breathe into your stomach and especially don’t hold your breath
- Take quick breaks to regroup
- Schedule with your chiropractor if you injure your back while shoveling or lifting
If you do hurt your back after shoveling snow or lifting or falling/slipping on the ice, remember that MLCC can help you in many ways:
The combination of chiropractic, acupuncture, physical therapy and nutrition is the best approach for back injuries and healthy living.
The acupuncture team of Derek Johnson and Diane Kloecker is ready to help you conquer pain and get healthy this year. Check out our website to learn more about how acupuncture can help you feel great.
Don’t forget that MLCC has a fully staffed/all-purpose physical therapy department that is highly individualized and convenient. If you were referred by your doctor or orthopedist for physical therapy, in almost all cases, you can utilize MLCC for the best care available.
If you are wanting to start the new year off with a healthy diet to feel good and possibly lose weight, or if you have a nutritional concern or health issue, please consider using our nutritional staff and wellness dietitian, Katherine Mattox, RDN. Click here to learn more about our nutrition and weight loss programs or to ask about treatment options.