July Challenge – Hydration

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Drink 8 glasses a day for health!

Social media is all abuzz with challenges these days –my wife is completing the June ab challenge (with a substitute exercise for leg extensions, as these are bad for your low back).

As a chiropractic physician, who  has seen hundreds of patients, I know that while I certainly have a skill set that can help many people, what I can do is limited by the choices that each individual makes.  A friend, who is also a patient recently said to me, “I know when I come to see you that I will also go home with a list of exercises that I have to complete in order to heal.”  As a chiropractor, those words are music to my ears.  While many patients find chiropractors to fix an injury, chiropractic is, by nature, a preventative philosophy of health care.  I know that we will have completed health care reform when we see healthy care policy, in the public and private sectors, that reward preventative care.

Incentives aside, I know it is often easier to make an unhealthy choice than it is to make a healthy one.  A healthy lifestyle is a habit, developed slowly and over time.  To that end, I would like to encourage my patients to begin making small manageable lifestyle changes.  The word small is deceiving, because small does not mean insignificant.  I would like to encourage all of my patients and readers to take the challenge with me.  I want to walk the talk.  Each month, I would invite you to join me to make healthy changes.  If you fall off the wagon, just get back on the next day, this is not about being perfect, but about starting each day with a choice to be healthy.

The challenge for July is hydration.  According to a 2013 study by the CDC, almost half of Americans do not drink enough water on a daily basis.  Water is essential for every bodily functions– it is used to cushion and lubricate the joints, help with elimination of toxin and wastes from our body.  It controls temperature regulation and is needed for essential bodily fluids such as blood, cerebrospinal fluid and lymph.

The standard advice is eight 8 oz glasses a day.  While there is some debate about the numbers, most health care professionals would agree that under 6 glasses a day is too low.  Hot humid weather, activity, intake of salty foods as well as consumption of coffee, tea and alcohol all increase your need for water.  An easy way to judge your need for more water is to monitor your urine.  Urine should be pale yellow, the darker the urine, the greater the need to drink more water.

With more water your body will function at a higher level.  Won’t you join my in the July Challenge and drink more water?

 

 

Goodman AB, Blanck HM, Sherry B, Park S, Nebeling L, Yaroch AL. Behaviors and Attitudes Associated With Low Drinking Water Intake Among US Adults, Food Attitudes and Behaviors Survey, 2007. Prev Chronic Dis 2013;10:120248. DOI: http://dx.doi.org/10.5888/pcd10.120248.

 July Challenge   Hydration Vijay Patel (72 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.

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Permanent link to this article: http://apmt.us/2014/06/july-challenge-hydration/

How Technology is Rewiring the Brains of Our Children

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Children have access to a wide variety of technology.

Originally published in the Illinois Chiropractic Society Journal, 12/2/2013
Most of us are aware of the positive impact that technology has on our lives. The benefits of technology affect so many areas of our life and the lives of our children, it is easy to be unaware of how dependent we have become. Manufacturing uses technology to automate processes to improve efficiency, productivity and lower costs simultaneously. Businesses use technology to crunch numbers for inventory and productivity, enabling greater efficiency at a lower expense. Technology is used in communications from email, fax, web meetings, texting, and more. In fact, texting has become the primary source of communication for much of our nation’s youth, surpassing even verbal communication. Technology used in relationships affects how we find our mates (match.com, eharmony.com) and how we keep in touch with family and friends at home and abroad (Facebook). It has changed education from chalkboard to ipad, library to nook, class room to virtual class room. It has infiltrated almost all areas of our lives: banking (yourbank.com), transportation (GPS, expedia.com), shopping (amazon.com), exercise (runnerkeeper.com), and entertainment (netflix.com). Technology’s penetration into every fabric of our lives is mind boggling.

  In light of technology’s obvious benefits and green disposition, we must be aware of effects it is having on the developing minds of our children. Gone are the days when kids actually talked to their friends face to face or on the phone, hung out with buddies in the neighborhood after school, played hockey in the street, flew a kite, cycled, skateboarded, roller skated, built a fort, hung out in a tree, caught bugs and other critters in the yard or in the creek. Although unsupervised, we didn’t turn out so bad. Now, we see all of that traded in for texting, online gaming, supervised scheduled play dates (where the kids play video games together or on their own side by side – crazy).

 The drawback to this lack of face to face interaction may result in young individuals that are unable to pick up on subtle emotional nuances and read social cues like body language or facial expressions. With children’s exposure to technology occurring soon after they are able to control head motion, these social skills may fade further. This increases the likelihood that they will have poor social skills carried with them into adulthood, and results in increased risk of loneliness and depression.

 Inability to pay attention for a sustained period is another immediate concern surrounding increased technological use. Traditionally, most of most of us who are digital immigrants (grew up before the widespread use of technology pre 1980) are used to sitting down and researching from books and printed material which required patience and sustained concentration. In contrast, our youth who are digital natives (a person raised during the age of widespread digital technology post 2000) do their research on Yahoo, Google, Bing, YouTube; while listening to music on the smart phone with the TV on in the background. Essentially, these young minds are used to moving from topic to topic and screen to screen at a blistering pace, often with split screens or multiple monitors or devices. The result is young minds have become hard wired for high speed. It is addictive in nature, and the digital natives may not know otherwise. As a result, we have kids entering schools struggling with self-regulation and lack the attention skills necessary for learning and become categorized as behavior or attention deficit disordered. The next ingredient in this equation is Ritalin, just adding to the problem without getting to the root cause – sound familiar?

 Research has also demonstrated that aggressive and violent behavior has been linked to playing violent video games. The demand for increasingly violent video games over the past three decades has been so great that most video games produced today are ultra-violent. When the players identify with the characters portrayed in the games, players can learn and retain aggressive thoughts and behaviors. This is further reinforced by video games that reward players for violence (number of kills, brutality, stealth). Further research suggests that violent video games increase angry, hostile behaviors and thoughts when interacting with peers, teachers and adults.

 In addition to the psychological impact technology has on the young mind, we have to also consider the physical impact it is having. We are exchanging outdoor free play and interaction with nature that we have had for centuries during daylight hours for a sedentary lifestyle behind a screen that is available 24/7. As a result, we are seeing obesity and type II diabetes on a steep rise. Studies at Stanford University of Medicine found that children consume 20% of their calories while watching TV, and the calories are usually from unhealthy snacks driven by ads. With kids and adults occupying every moment with a snippet of information, quick video game, text or tweet, we are starting to see stress affecting younger and younger people. Numerous studies have found that increased use of technology that stimulates the visual pathway with bright light and the auditory pathway with loud sound results in increased cortisol levels over prolonged periods. This leaves the young minds in an always sustained fight or flight mode.

 In the second part of my article, I will review some findings of a study on how technology has affected school grades, different genders, ethnicity, and ideas on how we can help our children and ourselves successfully cope with our current rapidly changing technological age.

 References:

1. “How Technology Wires the Learning Brain.”MindShift. N.p., n.d. Web. 18 Nov. 2013.

2. “News.”Kids Eat Hefty Number of Calories While Watching TV. N.p., n.d. Web. 19 Nov. 2013. <http://news.stanford.edu/news/2004/july7/med-tv-obesity-77.html>.

3. “Parents & Teachers: Violent Video Games & Aggressive Behaviors.”Parents & Teachers: 4. Violent Video Games & Aggressive Behaviors. N.p., n.d. Web. 18 Nov. 2013. <http://www.pamf.org/parenting-teens/general/media-web/violentgames.html>.

4. “Psychology_Social Sciences & Humanities_Journals_SCIRP.”Psychology_Social Sciences & Humanities_Journals_SCIRP. N.p., n.d. Web. 19 Nov. 2013. <http://www.scirp.org/journal/psych/>.

5. Rowan, Cris. “The Impact of Technology on the Developing Child.”The Huffington Post. TheHuffingtonPost.com, 29 May 2013. Web. 17 Nov. 2013.

6. “Technology Its Effects on Children.”By Leigh Goessl. N.p., n.d. Web. 18 Nov. 2013.

 How Technology is Rewiring the Brains of Our Children Vijay Patel (72 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.

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Permanent link to this article: http://apmt.us/2014/06/technology-rewiring-brains-children/

Natural Relief for Plantar Fasciitis

Before and After Chiropractic Care

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Plantar Fasciitis foot roll with frozen water bottle

A 5K and lots of yard work left me struggling with a flare up of my plantar fasciitis.  I will certainly seek treatment at the office, you can read more about conservative natural treatment of plantar fasciitis using chiropractic methods here.  If you have suffered from plantar fasciitis, you know how painful and debilitating this condition can be.

When you seek treatment discuss with your doctor the appropriateness of the following at home treatments.  There are many things you can do at home to begin to heal and supplement your treatment in the office.

  • Liberally apply Traumeel ointment to the affected area three times a day. This is a go to treatment  for all tissue injuries in my office.
  • Anti-inflammatory supplements increasing your dose of EPA rich Omega 3′s and the addition of a high quality bio-available turmeric extract will help reduce inflammatory processes.  These treatments are safe and carry none of the side effects of NSAID use.  Again, discuss with your doctor before increasing your Omega-3′s.
  • Proteolytic enzyme therapy is helpful for soft tissue injury.
  • Ice the area often.  I take a 3/4 full bottle of water and place it in the freezer, then I use this as a roller to ice and massage the effected area at the same time.  A small ball can be used to roll the foot, a tennis ball works well for this, and if tolerable a lacrosse ball.
  • Keep moving.  The initial impulse is to stay off your feet, however movement is important.  I wouldn’t  run a marathon, but I will complete short runs and walks.  Typically plantar fasciitis pain is most intense on first weight bearing and subsides with continued movement
  • After activity it is imperative to stretch the gastrocnemius and the soleus muscles. Scroll down to see videos with the proper form for these two exercises.
Gastrocnemius-Soleus (Gastroc-Soleus) Stretch Exercise (www.apmt.us)
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Plantar Fascia Stretch Exercise (www.apmt.us)
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Following the above suggestions can make more comfortable and can help speed healing once you begin chiropractic treatment.

 Natural Relief for Plantar Fasciitis Vijay Patel (72 Posts)

Dr. Vijay Patel earned his doctoral degree in Chiropractic from National College of Chiropractic in Lombard, Illinois. Dr. Patel is board certified in electrodiagnostics by the American Chiropractic Neurology Board. Dr. Patel has recently received training in Manipulation under Anesthsia (MUA). Constantly striving to give his patients the most up-to-date care possible, Dr. Patel attends many post-graduate seminars including such topics as neurology, research review, and sports performance enhancement. Dr. Patel has practiced medicine at Advanced Physical Medicine and Therapy in Mt. Prospect, Illinois since 1999. Dr. Patel currently serves as president of the Chicago chapter of the Illinois Chiropractic Society. He is also a member of both the National College of Chiropractic Alumni Association and the American Chiropractic Association. Dr. Patel is fluent in Gujarati. A lifelong runner, he has completed marathons and still competes in triathlons with his college mates.

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Permanent link to this article: http://apmt.us/2014/06/plantar-fasciitis-appointment/

Concussion Prevention Training

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Concussion Awareness

The office will be closed on Thursday May 22.  Dr. Patel and Dr. Kolbaba will be attending Power Play in Sports training provided by the Illinois Chiropractic Society.  This seminar led by NFL team doctors will include training in the area of sports injury prevention, concussion recognition and prevention and sports nutrition.  They are both looking forward to incorporating their new  skills into their chiropractic practice at Advanced Physical Medicine & Therapy.

Permanent link to this article: http://apmt.us/2014/05/concussion-prevention-training/

Lesson’s Learned From a Liver Detox

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Avocados – a fast food.

“The best part of detox is feeling energized, strong and ready to take on the day.” – Svetlana, Chiropractic Assistant

The office staff have been in detox mode this spring. Families too. Nothing like a good liver detox to get the year going right say the healthy eating folks in the chiropractor’s office. We all felt great after our detox.  As a staff we were really glad we undertook this program and would like it to be a regular event.  For many of us, it is a regular event, we detox annually. Coming right off a detox, begs the question, are there any changes we would make after finishing the detox? After polling the staff, here is our list:

  • A liver detox makes you feel more energized. We all noticed how our energy level increased.  To quote Dr. Tim, “I love how much energy I have after a detox. I don’t have as much as Dr. Vijay, but it’s pretty close.”  Completing a detox made us realize  how choices we make everyday may not lead us to our best selves.  What we snack on, too much coffee, sugar (fill in the blank).
  • Eat more fruits and veggies. Completing the detox made several of us realize how many of our snack foods were processed or highly inflammatory foods such as wheat and dairy. It is easy to grab a handful of pretzels, cubes of cheese, yogurt. While some of these foods may be good for you, it made us realize how many times we passed the fruit bowl on the counter. One change many of us made is to increase fruits and veggies into our diet post detox. In the Patel house, a plate of raw veggies is regularly on the kitchen counter. It is refilled often and it is amazing how many children who are sworn junk food eaters can’t resist a raw carrot or sweet red peppers.
  • Use more flavorings to jazz up your meals. Cooking with garlic, fresh herbs, lemon and lime adds so much flavor to food. Balsamic vinegar is a wonderful addition to both cooked and raw veggies and adds a lot of flavor.
  • Avocados are a great go to food, high in healthy fats and vitamins, A,E,C, & K. Add them to salads, or as a fast food, cut them in half and add some salsa to the middle. It is a healthy and satisfying snack.
  • Eat less processed food. For some in our office, avoiding processed foods is new. Those who have avoided processed foods most of the time notice a difference in taste. Motivated by a belief that the less we do to our food the better, I notice now how often highly processed foods just taste salty to me when they didn’t a year or two ago.
  • It is important to read labels, it is surprising how many foods have hidden ingredients in them.  Remember, if its an ingredient you wouldn’t find in your kitchen, it probably shouldn’t be in your food.  Check for hidden sugars as well.
  • Look for whole foods, grass-fed meats, dairy and eggs.  Eat wisely.  High quality, sustainably grown food is important for both our bodies and our planet.
  • None of us liked the no coffee rule. Apparently, we have a group of caffeine addicts here in Mount Prospect! Although we have decided as a group, that Dr. V is better without coffee.
  • Detox can be difficult over the weekends, when going out. Since we all chose shorter detoxes (the longest was 21 days) this wasn’t a huge issue. Several of us planned detoxes around weekends away, as it is difficult sometimes to be on a limited diet when traveling.
  • Make sure you select a detox that fits with your lifestyle. This is really important to having a successful detox experience. For some of us that meant looking for a detox product that had no added sugars or sweeteners. For others, choice of a detox program was related to the length of the detox or the food choices allowed. For myself, it was important that the food choices be those that I could also feed to my family. I would never choose a detox that requires fasting now that I have kids in the house. I couldn’t make dinner for them and not eat myself.

We all were really happy that our detox programs focused on ways to eat healthier after the detox ended. For those of us who complete an annual detox, we like the opportunity to reset our eating. It reminds that when we eat well we feel better in our skin. It gives us time to focus and make healthier choices everyday.

 Lessons Learned From a Liver Detox Jolie (3 Posts)

Jolie Patel is a counselor and educator by trade, having been a faculty member at the College of Lake County and Oakton Community College. She also served as the Director of Program at the Counseling Center at Illinois Institute of Technology. She holds a M.A. in Clinical Psychology and completed doctoral coursework at Loyola University, Chicago. Presently, she is homeschooling three precocious children and working at her husband's (Dr. Vijay) practice. There she has found a place where her interest in living a healthy life can merge with her passion for education. She is particularly interested in how to make healthy lifestyle choices practical for those with busy family lives.

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