Lifecare Chiropractic
James Bogash, D.C.

1830 S. Alma School Rd
Bldg 7, Ste 135
Mesa, AZ 85210
(480) 839-CARE (2273)

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April 2007 Newsletter

In this issue of To Your Health

It All Starts With Your Feet

There aren't too many activities that don't depend on your feet. That being the case, why do you neglect them? Whether you're a weekend warrior, a professional athlete or somewhere in between, proper foot care will help keep you in the game.

Your feet are the foundation for your entire body. They allow you to stand, walk, run, and jump; and absorb damaging shock that enters your body every time your heel hits the ground. Doctors of chiropractic can provide you with structural management to evaluate the weaknesses and imbalances in your body.

If you don't think you have foot imbalances, think again. Eighty percent of people develop some type of foot imbalance by the age of 20, and virtually everyone has foot imbalances by the age of 40. After years of standing, walking and wearing shoes, the arches of your feet gradually weaken and are not able to provide the necessary support for your body. Because structural imbalances and weaknesses can increase your risk of injury, they should be addressed immediately with treatment, support and exercises.

Once your chiropractor has evaluated your body's structure and identified any imbalances or weaknesses, they can correct the problems by developing a program that combines specific chiropractic adjustments, custom-made orthotics and a personalized conditioning program. This program usually will be based on three things: your individual needs, your fitness goals, and how well you progress with the exercises your doctor has recommended. Your feet go the distance for you; find out what you can do for them.

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8 Ways to Reduce Workplace Stress

Feeling frazzled at work? Answer any of the following questions in the affirmative and you're in dire need of help when it comes to managing workplace stress. The good news is there are a number of ways to reduce on-the-job stress. Try them out and see if your workplace headaches subside.

Signs of Workplace Stress

  • Do you feel overwhelmed by the amount of work you do each day and/or by the complexity of that work?
  • At the end of a workday, does it feel as if you've accomplished little, or that what you did accomplish was done in a rushed or unsatisfactory fashion?
  • Does it feel as if projects keep "piling up" on your desk, no matter how hard you try to catch up?
  • Does your workday feel unstructured, disorganized and out of control?

Eight Easy Solutions

  1. Plan your day. Create a "To Do" list, and cross off each item as you complete it.
  2. Prioritize. Prioritizing your tasks from most to least important will keep you focused on what really matters.
  3. Don't be afraid to say no. If an "extra" project comes across your desk, consider your current workload and priorities first.
  4. Do it right – if not, you'll end up spending even more time correcting your mistakes.
  5. A little at a time. When faced with a challenging or time-consuming task, don't try to complete it all at once.
  6. Evaluate how you're spending your time. Keep a diary of everything you do for three days to determine how you're spending your time. Look for time that can be used more wisely.
  7. Take a break. If you're feeling overwhelmed, take a break. It can be a short one during the workday or a longer one, like a two- or three-day vacation.
  8. Don't be afraid to ask for help. If you're having trouble managing your workplace stress, don't be afraid to talk to your boss about it.
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Another Reason to Avoid Trans Fats

Are you aware of the latest "bad word" in the dietary dictionary? Trans fat has been added to the list of ingredients to avoid. Trans fats are liquid vegetable oils that are transformed via a process called "hydrogenation" into solids at room temperature. This chemical process transforms healthy vegetable oils into unhealthy fats that have been shown to raise LDL cholesterol.

In today's world of processed foods, more and more non-animal products contain hydrogenated fats/oils, a source of trans fats – which actually cause your body to make more cholesterol. Foods that contain trans fats include margarines, vegetable shortening, partially hydrogenated vegetable oil, countless fast foods (especially French fries), and most commercial baked goods (crackers, donuts, potato chips, etc.).

The good news, if there is any, regarding trans fats is that as of 2006, the Food and Drug Administration required that food manufacturers list amounts of trans fats on the nutrition information labels of products. You've probably also noticed that increasing numbers of manufacturers now make it clear that their products contain no trans fats.

In addition to increasing the risk of heart disease, new research suggests trans fats may be related to increased infertility. Findings indicate that women who consume a mere 2 percent of total calories from trans fats have a doubled risk of ovulation-related infertility.

Whether you're pregnant, plan on becoming pregnant, or simply care about your health and the health of your loved ones, check nutrition labels for trans fatty acids and hydrogenated oils, and look for "fully hydrogenated oil" on products that claim to be "trans-fat-free."

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The Backpack Dilemma

You can't tell your children not to bring their textbooks to and from school – but what if the consequence of a consistently overloaded backpack is neck, back and shoulder pain? Chiropractors, pediatricians and orthopedic surgeons all agree that backpacks are a problem for a child's spine.

While health care professionals do not agree on the exact weight, the consensus is that a child burdened with more than 10 percent of their body weight risks back and neck pain. The majority of health care professionals agree that a child carrying 15 percent or more of their body weight can suffer from severe back, neck and shoulder pain, headaches, and other spinal discomfort; not to mention aggravate pre-existing spinal conditions such as scoliosis.

The first priority in purchasing a backpack is to select function over fashion. Here are a few criteria to consider when choosing a better functional backpack:

  1. The backpack should fit properly (not too long or too short).
  2. It should have wide, padded, adjustable straps (for proper positioning on the back).
  3. A backpack with a hip strap or lumbar pillow provides additional protection. The hip strap, when used, can distribute a portion of the weight to the hips, easing the load on the spine and shoulders. The use of a lumbar pillow will provide the necessary back support to the lumbar region, where the greatest portion of weight is being carried.

A backpack stuffed with that "extra" book, binder, electronic device or water bottle can easily add an unnecessary 10 pounds. Parents need to show their children the importance of loading and carrying their backpacks appropriately. The heaviest items should rest against the back, which means loading them first and attempting to distribute the weight evenly.

So, with the current school year coming to a close and a new one just months away, remember that when it comes to choosing a backpack, think function before fashion. Your child's health depends on it.

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Seven Foods for a Flawless Complexion

Let's face it: Aging is a fact of life. While you can always try harsh chemical peels and a host of costly – and risky – plastic surgeries to revitalize your skin, look no farther than your local market to find effective, natural ways to achieve a flawless complexion. Here are just a few of the best foods the Chinese associate with spotless, radiant skin:

Mulberry Fruit (Chinese name: Sang Shen Zi). These fruits of the mulberry tree contain beneficial antioxidants, help overcome weakness, and brighten a withered-looking complexion. They also are beneficial for clearing dark spots from the face.

Ginkgo Nut (Chinese name: Bai Gou). The health benefits of ginkgo leaf extract have been widely discovered in the West. Much modern research indicates that the antioxidant plant chemicals in ginkgo benefit blood flow and might even slow memory loss. Not many are aware that in Chinese medicine, the nut of the ginkgo tree is more often used medicinally. Ginkgo nut is used herbally, but the whole nuts themselves, often roasted, are a traditional Chinese food that nourishes lung energy and calm wheezing. The best way to use ginkgo to clear the complexion is topical application.

Winter Melon (Chinese name: Dong Gua). This gourd vegetable and its seeds are very popular in China, especially as a soup. It benefits the heart, detoxifies the body and beautifies the skin. Whether eaten as a food or taken in herb form, winter melon can improve a variety of complexion problems.

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Finding the Right Fit

Experts estimate that at least 75% of American women are wearing the wrong bra. According to a national survey, approximately 59% of U.S. women who wear a bra claim it causes them back, shoulder or neck pain. While most women (87%) agree that comfort is key when choosing a bra, about three in five (59%) feel that their bra doesn't fit right, and approximately two in five (41%) say their bra does not provide proper support.

Here are some tips for finding the right bra:

  • Get Fitted – Most potential problems can be averted by getting a professional fitting. The experts can help you find a bra with the proper cup and band size, straps that don't dig into the skin or fall off, and the most flattering styles for your body type.
  • Hit the Dressing Room – You will probably have to shop around and try a variety of styles, fabrics and manufacturers before you find the right bra for you. Be prepared to spend some quality time in the dressing room.
  • Update Your Wardrobe – A woman's body changes repeatedly over time. From weight loss or gain to pregnancy, menopause and aging, even small changes will require a new bra. Moreover, bras lose their support over time, so it is essential that women invest in new ones every few months.

Like every other item in your wardrobe, finding the right bra requires research and dedication. But it is time well-spent, so make the investment in yourself. You'll feel like a new woman.

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Nutrition for Women: A Woman's Guide to Lifelong Health

A variety of factors affect a woman's nutritional needs, including menstruation, pregnancy, breastfeeding, perimenopause and menopause. Due to these factors, extra attention should be given to a healthy diet and a few key nutrients, the most important of which are calcium, folic acid, fiber, iron and fluids.

Nutrition in your 20s: In your 20s, you need extra calcium to keep bones strong, especially if you are physically active. Soy also has been shown to protect against cancer and heart disease. How a woman eats in her 20s will determine how healthy she will be later in life.

Nutrition in your 30s: Many women are putting off having children until their 30s. During this period of time, a woman needs extra vitamins and amino acids. Making sure she gets enough folic acid is a must. This can be done by eating green vegetables, such as kale, broccoli, asparagus and collard greens, to name a few. She should stay away from foods and lifestyle choices that could be harmful to her fetus.

Nutrition in your 40s: As a woman hits 40, her needs change dramatically. A woman's metabolism begins to slow down and, depending on her lifestyle choices in the past, she also could be losing important minerals and vitamins. To help speed up her metabolism, she needs to eat small meals every four hours throughout the day and incorporate daily exercise into her schedule.

Nutrition in your 50s and beyond: Bone loss speeds up at this point, so calcium becomes particularly important. Calcium is important to maintain a normal heart beat and regulate blood pressure. Weight-bearing activity (resistance training) is very important in helping prevent osteoporosis and keeping bones strong. Once estrogen levels decline following menopause, a woman's need for heart-protective foods increases.

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What Does Your Pain Tell You?

You feel pain for a reason. Migraines, muscle cramps, backaches, and neck and shoulder pain are often warning signs of a more ominous problem. But too many people ignore their pain or take medication to mask the symptoms. Here are some potential pain sources to consider:

  • Toxic Pain. Your headache may be caused by an increased level of sugar in your bloodstream or some other toxic situation. For some people, red wine does it. Don't just assume it's pain you can ignore.
  • Poor-Posture Stress. If you have chronically poor posture, you are going to have additional stresses on your joints and muscles that can cause pain in your head, neck, shoulders, back, hips and legs. Your posture also can be compromised when you sleep. Poor mattresses and pillows could be the culprits.
  • Nutritional Deficiencies. Research studies suggest most people don't get all of the nutrients they need from the food they eat. This is partially due to the processed nature of our diets and the poor menu choices many of us make. Your pain, particularly if it is chronic, could have its roots in a nutritional deficiency.
  • Muscle Strain. You use your muscles every day. Sometimes, you use muscles you haven't used in years. Mild muscle strain can occur on occasion, particularly if your muscles aren't getting the exercise they need. If you aren't exercising regularly, you are allowing your muscles to slowly weaken and atrophy. The consequence: You can expect to suffer more frequent muscles strains.
  • Musculoskeletal Pain. Your spinal column and all of your joints are designed to move in specific ways. They also enjoy a certain amount of elasticity that allows them to extend beyond their normal range of motion, providing flexibility, stability and shock absorption. Injuries or abnormal movement patterns can create points of restriction or "subluxations" that can cause pain and reduce your mobility.

Your pain's cause may not be what you assume. A health care professional whose orientation does not focus on administering drugs, such as a doctor of chiropractic, will be better able to find out the core cause of your pain. Since you are a vital component of your overall health, do your part to achieve long-term wellness. After all, it's your body.

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Open Up to Full-Body Health

People fear the dentist more than any other medical professional. There's something about the sharp tools and high-pitched hum of the drill that makes us dread those biannual visits. But recent reports suggest your dentist can offer you far more than a great smile. Those teeth cleanings also may help prevent diabetes, stroke, low birth weight in babies and heart disease.

A recent study in The New England Journal of Medicine estimated that as many as 80 percent of American adults have some form of periodontal (gum) disease. Researchers found that like obesity, inflammatory periodontal diseases may increase insulin, which is a major issue for diabetics. Proper dental care can combat complications of diabetes and may reduce inflammation throughout the body associated with various health problems.

Here's the science: If people fail to brush their teeth or floss, bacteria build up between the teeth, migrate into the bloodstream and clog arteries. By improving the expansion of the blood vessels and allowing better blood flow, treating gum disease may diminish the risk of heart attack and cardiovascular disease.

You already know going to the dentist is essential for healthy teeth and gums. Now that good dental health also means full-body health, you have two good reasons to overcome your fears and schedule regular checkups.

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Dr. James Bogash, D.C.
1830 S. Alma School Rd, Bldg 7, Ste 135, Mesa, AZ 85210
(Alma School Road, just south of the Superstition Freeway/Highway 60)
Chiropractic Health Care for Chandler, Mesa and Tempe Arizona
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