Tips For Coping With Holiday Stress

The holidays can be a very joyful and also stressful time for many of your friends and relatives.  The following list of tips for coping were borrowed from the Mayo Clinic website.

1. Acknowledge your feelings. If someone close to you has recently died or you can’t be with loved ones, realize that it’s normal to feel sadness and grief. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because it’s the holiday season.
2. Reach out. If you feel lonely or isolated, seek out community, religious or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
3. Be realistic. The holidays don’t have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones. For example, if your adult children can’t come to your house, find new ways to celebrate together, such as sharing pictures, emails or videos.
4. Set aside differences. Try to accept family members and friends as they are, even if they don’t live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they’re feeling the effects of holiday stress and depression, too.
5. Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy happiness with an avalanche of gifts. Try these alternatives: Donate to a charity in someone’s name, give homemade gifts or start a family gift exchange.
6. Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That’ll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
7. Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can’t participate in every project or activity. If it’s not possible to say no when your boss asks you to work overtime, try to remove something else from your agenda to make up for the lost time.
8. Don’t abandon healthy habits. Don’t let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
9. Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
10. Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.

Dr. Whidden is a retired U.S. Navy pilot turned chiropractor in Destin, Florida. Emerald Coast Chiropractic, finding solutions to today’s health care issues, Who’s YOUR Chiropractor?

Ken Whidden, DC
Emerald Coast Chiropractic

Can A Chiropractor Fix My Feet?

Foot pain can cause you to modify the way you walk, which in turn, places significant stresses on the knees, hips, spine and pelvis. Your body has to compensate and this can lead to limited movement in other regions of the skeleton.  Your feet are composed of bones, joints, muscles, ligaments, tendons, nerves and blood vessels. Most importantly for the knee, hip, spine and pelvis, the foot absorbs shock. Both the foot and ankle must provide shock absorption while at the same time balance the body.  They support your body weight and make it possible to walk, run, stand and jump. Therefore, dysfunction at the feet may have serious, consequences for the ankles, knees, hips and the entire spine.

If you have ever twisted your ankle, you might still have some weakness, which could still be causing problems.  The most common injury to the ankle is turning it in, such as when wearing high heels and turning it over by stepping on a stone or the edge of a curb.

Occasionally the end of the bone on the outside of the ankle breaks but more often the ligaments of the ankle on the front and side get torn and produce massive swelling and bruising.  It can take 4 to 6 weeks to recover from the immediate injury but, the ligaments very rarely repair satisfactorily and often become full of scar tissue, which is not elastic.  This increases the likelihood of rolling over again and several further sprains.  Such repeated traumas will influence the mechanics of the ankle and cause problems in the joint and the structures above, such as the knee and spine.  These usually tend to become obvious after jogging or long walks, especially on uneven ground, but as the symptoms may be in a distant joint, you do not necessarily think of that old ankle injury being the origin of it.  Chiropractic treatment at Emerald Coast Chiropractic can help to prevent chronic and recurrent problems.

At Emerald Coast Chiropractic, we can employ several types of therapy, including soft tissue manipulation, vibration therapy, cold laser, electrical muscle stimulation, kinesio taping, orthotics, and adjusting of the foot and lower extremities.  We have had excellent results working on patient’s feet, treating such conditions as plantar fasciitis, Achilles tendonitis, and ankle sprains.  The feet are the foundation for the rest of the body, so if foot dysfunction can be corrected, the rest of the body has a better chance of obtaining long lasting results.

Give us a call if you have questions about your foot problems and if we can help.

Dr. Whidden is a retired U.S. Navy pilot turned chiropractor in Destin, Florida. Emerald Coast Chiropractic, finding solutions to today’s health care issues, Who’s YOUR Chiropractor?

Ken Whidden, DC
Emerald Coast Chiropractic

August 2011 Destin Chiropractor Newsletter

 

Newsletter

Backpack Misuse Leads to Chronic Back Pain

It’s time to start thinking about some back to school subjects.

This article was “borrowed” from the American Chiropractic Association’s website.

Back pain is pervasive among American adults, but a new and disturbing trend is emerging. Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor, according to the American Chiropractic Association (ACA). In fact, the U.S. Consumer Product Safety Commission reports that backpack-related injuries sent more than 7,000 people to the emergency room in 2001 alone.

“In my own practice, I have noticed a marked increase in the number of young children who are complaining about back, neck and shoulder pain,” said Dr. Scott Bautch, a member of the ACA’s Council on Occupational Health. “The first question I ask these patients is, ‘Do you carry a backpack to school?’ Almost always, the answer is ‘yes.’”

This new back pain trend among youngsters isn’t surprising when you consider the disproportionate amounts of weight they carry in their backpacks – often slung over just one shoulder. According to Dr. Bautch, a recent study conducted in Italy found that the average child carries a backpack that would be the equivalent of a 39-pound burden for a 176-pound man, or a 29-pound load for a 132-pound woman. Of those children carrying heavy backpacks to school, 60 percent had experienced back pain as a result.

According to Dr. Bautch, preliminary results of studies being conducted in France show that the longer a child wears a backpack, the longer it takes for a curvature or deformity of the spine to correct itself. “The question that needs to be addressed next is, ‘Does it ever return to normal?’” Dr. Bautch added.

The results of these types of studies are especially important as more and more school districts – many of them in urban areas – remove lockers from the premises, forcing students to carry their books with them all day long.

The problem has become so widespread, in fact, that the California State Assembly passed legislation that would force school districts to develop ways of reducing the weight of students’ backpacks. Similar legislation is being considered in New Jersey as well. The ACA believes that limiting the backpack’s weight to no more than 10 percent of the child’s body weight and urging the use of ergonomically correct backpacks are possible solutions.

What Can You Do?
The ACA offers the following tips to help prevent the needless pain that backpack misuse could cause the students in your household.

• Make sure your child’s backpack weighs no more than 5 to 10 percent of his or her body weight. A heavier backpack will cause your child to bend forward in an attempt to support the weight on his or her back, rather than on the shoulders, by the straps.
• The backpack should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
• A backpack with individualized compartments helps in positioning the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child’s back.
• Bigger is not necessarily better. The more room there is in a backpack, the more your child will carry-and the heavier the backpack will be.
• Urge your child to wear both shoulder straps. Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low-back pain.
• Wide, padded straps are very important. Non-padded straps are uncomfortable, and can dig into your child’s shoulders.
• The shoulder straps should be adjustable so the backpack can be fitted to your child’s body. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain.
• If the backpack is still too heavy, talk to your child’s teacher. Ask if your child could leave the heaviest books at school, and bring home only lighter hand-out materials or workbooks.
• Although the use of rollerpacks – or backpacks on wheels – has become popular in recent years, the ACA is now recommending that they be used cautiously and on a limited basis by only those students who are not physically able to carry a backpack. Some school districts have begun banning the use of rollerpacks because they clutter hallways, resulting in dangerous trips and falls.

Chiropractic Care Can Help…
If you or your child experiences any pain or discomfort resulting from backpack use, call your doctor of chiropractic. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children. In addition, doctors of chiropractic can also prescribe exercises designed to help children develop strong muscles, along with instruction in good nutrition, posture and sleeping habits.

Can I See A Chiropractor If I’m Pregnant?

Many women seek chiropractic care to relieve neck or back pain that can result from weight gain and altered biomechanics during pregnancy.   Since taking medications has it’s risks, especially during pregnancy, chiropractic care during pregnancy can be a great way to  stay comfortable in your daily routine.  Even if you’re not in pain, there are many benefits from visiting a chiropractor.  Chiropractic care during pregnancy maintains, and can even improve, balance and alignment in your spine and pelvis.   Your spine and ligaments have increased mobility during pregnancy and this can increase the occurrence of misalignments.  Regular chiropractic care can help your baby assume her optimal birthing position and reduce the risk of having a breech baby.

Regular chiropractic care can also provide a more comfortable pregnancy and delivery for both mother and baby. It stimulates the nervous system to enable proper functioning of your reproductive organs, thus supporting the needs of your baby throughout pregnancy and during delivery.

How to improve your own alignment during pregnancy

Even if you don’t visit a chiropractor, there is a lot you can do on your own to improve the position of your pelvis during pregnancy. Pregnant women should:

• Avoid one-sided positions and repetitive motions to one-side.
• Avoid carrying older siblings on your hips.
• When sitting, rock your pelvis forward and avoid long periods of time in semi-reclining positions, such as car seats and lazy boys. Your knees should never be higher than your hips and you should avoid crossing your legs.
• When sleeping, prop pillows between your knees for comfort. You spend approximately one third of your life in bed, so get comfortable. Use a supportive pillow and a firm mattress for spinal support.
• Avoid wearing high heels.
• Swimming and yoga are great forms of prenatal exercise.

Dr. Whidden is a retired U.S. Navy pilot turned chiropractor in Destin, Florida. Emerald Coast Chiropractic, finding solutions to today’s health care issues, Who’s YOUR Chiropractor?

Ken Whidden, DC
Emerald Coast Chiropractic

Chiropractic Care Can Prevent Injuries

We tend to be our own worst enemies when it comes to taking care of ourselves.  Most people who come to our office experiencing pain do so because of something they have done.  Whether it is something they do on a regular basis throughout their daily lives or an isolated incident, it can usually be traced back to some lifestyle habit that they have adopted.

Most of us have had some accident or injury that causes us to change our movement patterns in order to continue moving but to protect the area that has sustained an injury.  These movement patterns can in turn cause an spontaneous injury to another part of the body that may seem unrelated to the original body part.

It is this reason that a person needs to correct the faulty movement patterns to ensure that no muscular and neurological imbalances develop.  Corrective chiropractic care can keep a person moving properly and create a sound structural foundation for sports and heavy lifting.

Dr. Whidden is a retired U.S. Navy pilot turned chiropractor in Destin, Florida. Emerald Coast Chiropractic, finding solutions to today’s health care issues, Who’s YOUR Chiropractor?

Ken Whidden, DC
Emerald Coast Chiropractic

Do You Really Have Carpal Tunnel Syndrome?

Carpal tunnel syndrome (CTS) is the most expensive of all work-related injuries. Over his or her lifetime, a carpal tunnel patient loses about $30,000 in medical bills and time absent from work.

CTS typically occurs in adults, with women 3 times more likely to develop it than men. The dominant hand is usually affected first, and the pain is typically severe. CTS is especially common in assembly-line workers in manufacturing, sewing, finishing, cleaning, meatpacking, and similar industries. Contrary to the conventional wisdom, according to recent research, people who perform data entry at a computer (up to 7 hours a day) are not at increased risk of developing CTS.

What Is CTS?

CTS is a problem of the median nerve, which runs from the forearm into the hand. CTS occurs when the median nerve gets compressed in the carpal tunnel—a narrow tunnel at the wrist—made up of bones and soft tissues, such as nerves, tendons, ligaments, and blood vessels. The compression may result in pain, weakness, and/or numbness in the hand and wrist, which radiates up into the forearm. CTS is the most common of the “entrapment neuropathies”—compression or trauma of the body’s nerves in the hands or feet.

What Are the Symptoms?

Burning, tingling, itching, and/or numbness in the palm of the hand and thumb, index, and middle fingers are most common. Some people with CTS say that their fingers feel useless and swollen, even though little or no swelling is apparent. Since many people sleep with flexed wrists, the symptoms often first appear while sleeping. As symptoms worsen, they may feel tingling during the day. In addition, weakened grip strength may make it difficult to form a fist or grasp small objects. Some people develop wasting of the muscles at the base of the thumb. Some are unable to distinguish hot from cold by touch.

Why Does CTS Develop?

Some people have smaller carpal tunnels than others, which makes the median nerve compression more likely. In others, CTS can develop because of an injury to the wrist that causes swelling, over-activity of the pituitary gland, hypothyroidism, diabetes, inflammatory arthritis, mechanical problems in the wrist joint, poor work ergonomics, repeated use of vibrating hand tools, and fluid retention during pregnancy or menopause.

How Is It Diagnosed?

CTS should be diagnosed and treated early. A standard physical examination of the hands, arms, shoulders, and neck can help determine if your symptoms are related to daily activities or to an underlying disorder.

Your doctor of chiropractic can use other specific tests to try to produce the symptoms of carpal tunnel syndrome.  The most common are:

• Pressure-provocative test. A cuff placed at the front of the carpal tunnel is inflated, followed by direct pressure on the median nerve.
• Carpal compression test. Moderate pressure is applied with both thumbs directly on the carpal tunnel and underlying median nerve at the transverse carpal ligament. The test is relatively new.

Laboratory tests and x-rays can reveal diabetes, arthritis, fractures, and other common causes of wrist and hand pain. Sometimes electrodiagnostic tests, such as nerve conduction velocity testing, are used to help confirm the diagnosis. With these tests, small electrodes, placed on your skin, measure the speed at which electrical impulses travel across your wrist. CTS will slow the speed of the impulses and will point your doctor of chiropractic to this diagnosis.

 

What Is the CTS Treatment?

Initial therapy includes:

• Resting the affected hand and wrist
• Avoiding activities that may worsen symptoms
• Immobilizing the wrist in a splint to avoid further damage from twisting or bending
• Applying cool packs to help reduce swelling from inflammations

Some medications can help with pain control and inflammation. Studies have shown that vitamin B6 supplements may relieve CTS symptoms.

Chiropractic joint manipulation and mobilization of the wrist and hand, stretching and strengthening exercises, soft-tissue mobilization techniques, and even yoga can be helpful.   The application of cold laser has also been found to be helpful.  Scientists are also investigating other therapies, such as acupuncture, that may help prevent and treat this disorder.

Occasionally, patients whose symptoms fail to respond to conservative care may require surgery. The surgeon releases the ligament covering the carpal tunnel. The majority of patients recover completely after treatment, and the recurrence rate is low. Proper posture and movement as instructed by your doctor of chiropractic can help prevent CTS recurrences.

How Can CTS Be Prevented?

The American Chiropractic Association recommends the following tips:

• Perform on-the-job conditioning, such as stretching and light exercises.
• Take frequent rest breaks.
• Wear splints to help keep the wrists straight.
• Use fingerless gloves to help keep the hands warm and flexible.
• Use correct posture and wrist position.
• To minimize workplace injuries, jobs can be rotated among workers. Employers can also develop programs in ergonomics—the process of adapting workplace conditions and job demands to workers’ physical capabilities

For more information on carpal tunnel syndrome and related conditions, go to www.destinchiropractor.com to read the page on carpal tunnel syndrome.

June 2011 Destin Chiropractor Newsletter

 

Destin Chiropractor Newest Provider in Sacred Heart Network

 

We are pleased to announce that we are the newest health care provider in the Sacred Heart on the Emerald Coast network of providers.   As of May 1, 2011 we are a Tier 1 provider for staff members at Sacred Heart.   We have gotten settled in at our Sacred Heart office on the third floor of the Medical Office Building and things are working very smoothly.  Our hours are limited right now until demand requires us to reevaluate our office hours.

Our newest office provides a convenient location for residents of Sandestin, Santa Rosa Beach, Miramar Beach, and along 30-A.

If you have any questions concerning coverage, or out of pocket expenses, please contact our chiropractic office in Destin at 850-654-1850.

Chiropractic- Not Just for Back and Neck Pain

It is a well established fact that chiropractic can be a very effective treatment for neck and back pain.   One of the frustrating statements from patients and conversations I have with people is “I didn’t know you did that” or “You probably can’t do anything about this.”  Let’s get this straight, almost any joint in the body can be adjusted and made to function more properly.  There are 206 bones in the body and most can be realigned to move better.

A person can have one body part not functioning properly, whether it is from pain, tightness, fixation or some other dysfunction.  That dysfunction can set up a movement pattern that can develop into an injury to another part of the body.  For instance, a foot that is not moving properly can cause knee pain, hip pain and/or low back pain.  While the resultant low back pain is addressed, we also check the adjacent body parts to make sure they are not a contributing cause for the low back pain.  A painful shoulder can develop into a frozen shoulder, neck pain, or mid back pain.  Every body part is connected to the others through the kinetic chain.  Alleviating faulty movement patterns can help a person perform much better, at work, in sports, or at any recreational activity.

Don’t assume a chiropractor can’t help you with extremity problems.  Every elite athlete in the country has a chiropractor to help them reach their performance potential, any they don’t limit their practice to just neck and back.

Dr. Whidden is a retired U.S. Navy pilot turned chiropractor in Destin, Florida. Emerald Coast Chiropractic, finding solutions to today’s health care issues, Who’s YOUR Chiropractor?

Ken Whidden, DC
Emerald Coast Chiropractic

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