With so many people sitting in front of a computer all day, driving to and from work and watching television, it is vitally important to know how to sit with the least amount of stress on the spine in order to avoid the cumulative effects this can have on the body.

Generally, maintaining the normal spinal curves is considered to be beneficial during sitting; however, a common tendency for most people, especially those sitting at computers with improper screen height, is to assume a forward head posture along with a ’rounded back’. For every inch that the head is positioned forward from the shoulders, and extra 10 pounds of weight is focused at the base of the skull. This is a tremendous amount of increased stress placed on the muscles and ligaments that hold the head up. The trouble is, for people that spend so much time driving and sitting for prolonged periods of time, it is a struggle to control the situation because one is not always aware of whether one’s posture is good/correct, or poor and contributing to the deformation of tissues.

Poor posture while sitting can produce a repetitive load on the tissues that causes sustained stress. Daily prolonged sitting applies loads to the spine that can cause elastic tissues to slowly deform and creep. The definition of creep is to become permanently deformed as a result of an applied stress. Sustained load and resultant deformation/creep causes a progressive reduction in tissue strength. An elastic band returns to its normal length once the force is removed, so long as it is removed completely. If it is stretched for prolonged periods with increased weight on it, it will permanently stretch and lose its ability to return to normal.

Symptoms that are associated with tissues stressed with postural strain include neck and upper back pain, headaches, shoulder pain, shortness of breath, chest pain and lower back pain.

It is important to have an ergonomic assessment performed on your workstation, if this is available to you. This will help to reduce strain from improperly positioned keyboards, desks, monitors, chairs and can incorporate products that will aid in better sitting posture.

There are 3 things that you can begin to do immediately to help to reduce postural strain and thus neck and back pain due to sitting. (1) Practice a chin tuck: It is important to make sure that your ears are always kept in line with your shoulders by tucking the chin in. Do this by keeping your eyes focused on a distant object and translating your head backwards to keep your head over your spine. If this feels too uncomfortable, back off 10% and assume this posture. If you spend a large amount of time driving, use the headrest as a guide. (2) Activate your lower trapezius muscles: Think of drawing your shoulder blades together and down your spine. By activating the muscles that stabilize the shoulder blades, you will find that your neck and shoulders feel more relaxed. The more stressed we become, the more the upper trapezius muscles take over and it isn’t uncommon to find your shoulders up towards your ears by the end of the day. Using a rowing machine or equipment that simulates this movement helps to strengthen the lower trapezius muscles. (3) Take micro-breaks throughout the day: Make sure to get up from your chair/workstation once per hour. Even if it is just to walk around your desk and sit back down again. This drastically reduces the accumulation of stress to the tissues and thus ‘creep’. Not only will it reduce neck and back pain associated with postural strain, it will decrease your risk of injury when you are away from the office and actively doing something that you love to do.

Allergy is among the top five leading chronic diseases among all ages, and the third most common chronic disease among children under 18 years of age.

While just 10 percent of North Americans suffered from allergies in 1980, that number has since jumped to 30 percent and the mortality rate of asthma sufferers has also increased by 28 percent. According to a new study cited by e!ScienceNews, a rise in cleanliness over the past 30 years has led to a dramatic increase in allergies and other autoimmune diseases.

“The more sterile the environment a child lives in, the higher the risk he or she will develop allergies or an immune problem in their lifetime,” says study author Dr. Guy Delespesse of the Université de Montréal Faculty of Medicine.

Delepesse notes that exposure to bacteria during childhood is an essential part of building a healthy immune system, as these bacteria slowly test the body’s response to invading germs.

The immune system is affected by nerves and hormones. An immune system not operating effectively can:

-Fail to recognize and remove abnormal cells such as those that are cancerous.
-Be unable to fight infections.
-Overreact to things such as bee stings, penicillin, certain foods, pollen etc.
-Become depressed making you more vulnerable to disease.

Allergic reactions are the most frequent immune disorders and happen when the body’s immune system overreacts to allergens such as dust, pollen, pet dander, etc. The response is that the body overproduces neutralizing chemicals such as histamines to correct the problem.

While some theories say it’s our increasing sterile environment that cause allergies, others suspect the overuse of antibiotics and vaccinations. The idea here is our immune system is at its best when fighting off disease, parasites, and bacteria all by itself. The more we try and help it, the weaker it becomes. It is proven that children who live on farms and are exposed to different animals and the outdoors have fewer allergies than those who are not exposed.
Traditional allergy treatments only deal with the symptom without addressing the cause. This is because western medicine has no cure for allergies. Worse yet, antihistamines used over time or combined with other medication can be deadly. More recently, Canadian researcher Lorne Brandes, in an article published in the May 1994 Journal of the National Cancer Institute, has produced research showing that certain antihistamines (Claritin, Hismanal and Atarax) make cancerous tumors grow faster in lab rodents

But just how can chiropractic adjustments help with such problems?

The answer is simple, chiropractic care releases stress on your nervous system. This allows the immune system to operate more effectively, which is beneficial to anyone and especially those suffering from allergies. The body’s immune system helps with preventing disease and infection, dealing with stress and overall well-being. The immune system also tackles the invasion in a body of foreign substances such as pollution, dust, dead cells etc. Current research is showing that there is a direct link between the nervous system and the immune system. Chiropractic removes nerve interference and allows the immune system to work optimally.

A healthy body is capable of neutralizing these toxins substances and a body which has malfunctioning defence mechanisms cannot. The emphasis on allergies must be on building a healthy body, not on trying to use tactics by eliminating all the allergens.

The term “wellness” seems to be used almost everywhere today. Most notably it can be found on the signs of health care facilities housing various practitioners from acupuncturists to naturopaths and even physicians. But what does wellness really mean? Is it just the absence of disease? And if so, why is it still gaining popularity today?

Wellness is generally used to mean a healthy balance of the mind, body and spirit that results in an overall feeling of well-being. It has been used in the context of alternative medicine since Halbert L. Dunn, M.D., began using the phrase high level wellness in the 1950s. The modern concept of wellness did not, however, become popular until the 1970s.
The term has been defined by the Wisconsin-based National Wellness Institute as an active process of becoming aware of and making choices toward a more successful existence (Wikipedia; New York Times).

Essentially there are three types of stress that the body faces on a daily basis. Firstly, PHYSICAL stress is apparent not only from traumatic events in your life such as a fall or a sports-related injury, but also from the repetitive motions that we put our bodies through throughout the day. Poor posture falls into this category. Secondly, EMOTIONAL stress can be evident as pressure from our lifestyle or even society, anger, workplace stress or relationship difficulties. Lastly, CHEMICAL stress too plays a role in our daily lives in the form of poor diet, alcohol/drugs (remember that caffeine is a drug!) and environmental toxins.

The basis behind the concept of wellness is how effective your body’s natural healing ability is at any point in time; in other words, how your body reacts to stress. ‘Wellness care’ then, is the removal of barriers to the body’s own healing capability. Just as physicians don’t mend broken bones, chiropractic and massage don’t CURE headaches – only you can, if your healing ability isn’t impaired.

The nervous system controls and co-ordinates every cell, tissue and organ of your body. The nerves along your spine are the most vulnerable part of your nervous system. Interference here can affect organs, tissues and systems throughout your body, so that these functions become altered over time, resulting in a myriad of symptoms. By reducing nervous system compromise along your spine, your body itself can do the healing. How well your body functions is based on the integrity of your nervous system.

Wellness care is about optimizing your health by removing such barriers. Naturopaths and nutritionists focus on reducing the effect of chemical stressors to your body, yoga and massage therapy can minimize the impact of emotional stress, and chiropractic and acupuncture help to reduce the effects of physical stress. Charles Darwin found that it isn’t the strongest species that survive, it’s the species that best adapts to change.

True health is the expression of optimum physical, mental and social well being, not merely the absence of disease or infirmity (World Health Organization).

Follow these tips to exercise safely in the heat this summer:

1. Acclimate yourself – If you are preparing for an event that occurs in the summer heat, expose yourself regularly to similar temperatures. It can take up to 14 days to acclimate yourself. If you are doing routine exercise rather than preparing for an event, it is much better to exercise in the cooler parts of the day.
2. Stay hydrated – You lose 2 1/2 cups of water per pound of body weight lost. If your urine is the color of lemonade, you’re well hydrated. If it’s darker in color then you may be dehydrated. To maintain good hydration for a moderate summer workout, drink 20 ounces of water two hours before exercise, at least 8 ounces of water shortly before getting out in the heat, and then a drink every 15 to 20 minutes during exercise.
3. Slow down – When the temperature reaches 90 degrees, don”t try to set a personal best.
If it’s hotter than you’re used to, cut the pace back or cut the exposure back. Don’t try to do the same pace you did the day before.
4. Wear light, breathable clothing – Lightweight fabrics that wick away sweat are best for exercising in the heat. Clothes should also be light in color in order to reflect the sun. A well-ventilated hat with a brim and some lightweight sunglasses can protect your face and help prevent headaches.
5. Exercise early or late – If possible, get out before 7 a.m. or after 6 p.m. to exercise in the summer months. This will add length to your day, and energy to your summer workout. Inevitably, heat and humidity will slow you down.
6. Assess the pervious day – It’s very important with those who exercise regularly to take into account the physical activity, fluid ingestion, and diet of the previous day. You could be dehydrated or fatigued even prior to exercising, which could get you into trouble faster on a hot day.
7. Know the route and climate – Make sure that there’s some shade along the way and that you’re not exposed to constant direct sunlight. Check the heat index for the relative humidity that day and plan accordingly.
8. Know your prescriptions – Many medications — both prescription and over-the-counter — can intensify the effects of heat-related illnesses. Decongestants, appetite suppressants, antihistamines, antihypertensives, and antidepressants can hasten dehydration and decrease the body’s ability to recognize danger. Even diuretics like caffeine and alcohol, when consumed before exercising in the heat, can accelerate the effects of dehydration.
9. Use common sense – Don’t choose a hot summer day to try your hand at rock climbing or in-line skating for the first time. The biggest thing with heat and exercise, is common sense. If you’re feeling bad, you need to get inside, and get your core temperature down. Even if you are in an event, it’s just not worth it. You want to live to run another day.

Adapted from WebMD

Running economy is the measure of how efficiently a person uses oxygen while running at a given pace.

Research studies support that running economy improves with longer, slower running. The reasons for this include the increase in mitochondria, which means more effective use of oxygen by muscle. Also, it has been found that longer and slower running eventually leads to a ‘learned’ neuromuscular response where the vertical oscillation of the runner is reduced. In other words, less time going up and down, therefore more energy is saved.

Economy improves with fitness, and so any running is beneficial. But if it is performance you want to improve, then other forms of training become more critical. Think of the muscle-tendon unit as a spring. When you land, the muscle lengthens, in what is called an eccentric muscle contraction. As soon as you then push off, for what is called the concentric part of the running stride, you can ‘harness’ the energy that was stored when you landed. It therefore uses less oxygen and energy to do the same job, or can do a better job. This is why if you want to jump up as high as possible (for example, to slam dunk a basketball), you bend down and then ‘bounce’ back up – you are taking advantage of what is known as the “Stretch-shortening cycle” to improve the performance of your jump. As your contact time with the ground is reduced, performance is improved.

Plyometric training is an explosive form of strength training, which uses drills like hopping, jumping, skipping and sprinting. During plyometrics, you are exaggerating the stretch shortening cycle, causing major eccentric and concentric training, and this helps to improve the efficiency of the whole system. The result is that the runner is better able to store and use energy, and therefore the muscle can produce the same force (and hence running speed) with less energy demand. Also, there is evidence that plyometrics increases the stiffness of joints, and stiffer joints are better able to store and release the energy, again saving the cost of running without sacrificing speed.

Less flexibility means less work required for stability and also more elastic energy return from stiffer muscles and joints. It is all about balance. In other words, balancing right vs. left, and front vs. back balance (in both strength and flexibility) is what determines stability and thus possibly economy.

Adapted from Sportsscientists.com