Five Stress Solutions

This article “borrowed” from “To Your Health” magazine.

Stress can be a killer – quite literally, research suggests, but it can also make your day-to-day existence miserable. Who wants to walk (or rush) around all day as the oppressive weight of stress takes its toll on your body and mind? Here are five simple strategies to help you deal with stress and get back on the road to health and wellness:

1. Walk it off. There are so many physical and mental health benefits to a good walk; when it comes to stress, it’s the perfect opportunity to relax, enjoy the outdoors and reduce your stress, either by forgetting about it for a while or having the chance to process it. In fact, in many cases stress isn’t caused by a particular situation, but by the sense that you can’t escape your situation – your too-loud, too-hectic, too-frantic, responsibility-filled day. A walk is your chance to escape. From a biochemical perspective, it’s also a great way to relieve stress because physical activity promotes the release of endorphins, hormones known to relieve pain, reduce stress and increase your sense of happiness and well-being.

2. Talk about it. One of the things that makes stress so damaging is that we often keep it to ourselves. Sometimes talking about how stressed you are (and why) with someone else is exactly what’s needed to reduce it or at least understand it a little better – and that’s half the battle. Your significant other, a family member, a friend or even a co-worker might be just what you need to get your stress (and how it’s affecting you) out in the open. And once it’s out in the open, it’s easier to deal with. So talk about it with someone who not only provides compassion and understanding, but also has the capacity (and willingness) to tell you not just what you want to hear, but what you need to hear – even if it hurts a little. In the long run, honestly and openness will go a long way toward melting your stress away.

3. Distract yourself. Stress doesn’t have nearly as much power over you if you’re not thinking about it. That can be a challenge, of course, especially when your every thought is focused on a particular stressor, but it’s worth trying something – anything – to take your mind off your stress. This doesn’t mean taking a walk, because if you take it alone, you’ll likely obsess about your stress the whole time, and if you walk with a companion, you’ll likely end up thinking and talking about it, too. True distraction means doing something that forces you to discard your stress to the greatest extent possible – try a baseball game, a night at the movies (particularly pure action or comedy), or even a good book or board game at home. Anything that requires your mind to focus on something other than your stress.

4. Deal with it. Too often, people let stress build until a molehill becomes a mountain, occupying their every thought and affecting their every action. If they’d dealt with the issue (to the best of their ability) at the outset, it might never have gotten to that point. How do we “deal” with stress? It can involve any of these five suggestions, but there are definitely a whole bunch more. It boils down to a few simple rules: a) Recognize when you’re stressed; don’t ignore it or pretend you’re “fine.” b) Understand why you’re stressed; identify the source of the stress and think carefully about why it’s affecting you. c) Find a way to reduce the stress (or eliminate it entirely); if that’s not immediately possible, at least find a way to manage it so it doesn’t continue to build.

5. Find the positives. There’s a silver lining to every stressful situation or circumstance, whether it’s stress about your job or career, your relationship, your family life, your (lack of) free time, your finances or anything else. It might be difficult to see at first, but it’s definitely there. Think of stress as an opportunity to explore creative solutions that will not only ease your stress, but also reduce the chance it will return. What’s good about your job? Use the positives to maximize your experience with your current employer – or plant seeds for your next job. Relationship needs mending? Your stress is the motivator to sit down with your partner and discuss exactly what’s going wrong (and what’s going right).

Back Pain During Pregnancy, What To Do?

Back pain or discomfort is common during pregnancy and should be expected to some degree by most women. Back pain may be experienced during any point of your pregnancy; however, it most commonly occurs later in the pregnancy as the weight of the baby increases. Back pain can disrupt your daily routine or interfere with a good night of sleep. The good news is there are steps you can take to manage the back pain that you experience.
How common is back pain during pregnancy?
You are not alone if you are experiencing back pain during your pregnancy.  The prevalence varies with reports, showing between 50 to 70 percent of all pregnant women having back pain.
What causes back pain during pregnancy?
Back pain during pregnancy is related to a number of factors. Some women begin to experience lower back pain with the onset of pregnancy.  Women who are most at risk for back pain are those who are overweight or had back pain prior to pregnancy. Here is a list of potential causes of back pain or discomfort during pregnancy:

• Increase of hormones – hormones released during pregnancy allow ligaments in the pelvic area to soften and the joints to become looser in preparation for the birthing process of your baby; this shift in joints and loosening of ligaments may affect the support your back normally experiences
• Center of gravity – your center of gravity will gradually move forward as your uterus and baby grow, which causes your posture to change
• Additional weight – your developing pregnancy and baby create additional weight that your back must support
• Posture or position – poor posture, excessive standing, and bending over can trigger or escalate the pain you experience in your back
• Stress – stress usually finds the weak spot in the body, and because of the changes in your pelvic area, you may experience an increase in back pain during stressful periods of your pregnancy

How can you prevent or minimize back pain during pregnancy?
Back pain may not be prevented completely, but there are things that you can do to reduce the severity or frequency. Here are a few steps you can take to help reduce the back pain you are experiencing:

• Use exercises approved by your health care provider that support and help strengthen the back and abdomen

• Squat to pick up something versus bending over
• Avoid high heels and other shoes that do not provide adequate support
• Avoid sleeping on your back
• Wear a support belt under your lower abdomen
• Make sure your back is aligned using a chiropractor
• Get plenty of rest. Elevating your feet is also good for your back

How can you treat back pain during pregnancy?
There are a number of things you can do to treat back pain during pregnancy. Some of the steps you take to avoid back pain may also be used to treat current back pain. Here are some other common interventions:

• Ice or heat
• Braces or support devices
• Sleep on your left side and use a support pillow under your knees
• Medications used to treat inflammation
• Use a licensed health care professional such as a chiropractor or massage therapist

When to contact your health care provider?
Experiencing back pain itself is usually not a reason to contact your health care provider, but there are situations where contacting your provider is necessary. You want to contact your health care provider if you are experiencing any of the following:

• Severe back pain
• Increasingly severe or abrupt-onset of back pain
• Rhythmic cramping pains; this could be a sign of preterm labor

Severe back pain may be related to pregnancy-associated osteoporosis, vertebral osteoarthritis, or septic arthritis. These are not common, but it is something your health care provider will examine if you are experiencing severe back pain.
Your Next Steps:

• Begin an approved exercise program to support your back and abdomen
• Set aside a couple of times a day where you can take a nap or get off your feet
• Find a Chiropractor in your area
• Purchase a support belt
• Purchase a sleep aid pillow

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

Ear Infections Successfully Managed Through Chiropractic

We have recently had multiple sets of parents reveal to us the long term results their children received after treatment at our clinic. When someone asks me how many treatments it would take to get results, I usually suggest 5-6 treatments over a 2-3 week period. However, the parents recently reported only 1-2 adjustments has given their child long lasting results even those approaching the decision to have tubes put in their child’s ears.

While I don’t like to criticize medical treatment of a particular health issue, I wish more parents would at least consider conservative chiropractic care of children with chronic ear infections. The adjustment itself is a very gentle manipulation that can save both the parent and child unneeded treatment and expense. While it may not work for everyone, it can be very effective in many cases.

For more information on this topic, go to our website page on ear infections.

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

Emerald Coast Chiropractic at Sacred Heart

We will soon begin seeing patients at our Sacred Heart location and we are very excited.  We have been busy setting up the new office and getting it ready to give the same level of service we have been known for in Destin for the past ten years.

While getting this location ready we have made several trips from our present office to the new location.  I have come to have a greater appreciation and gratitude for the patients that live in the Sandestin, Santa Rosa Beach and Miramar Beach area that have continued to drive to Destin to see us for the past several years.  Thank you and I hope this move will be more convenient for you.

Our newest location is conveniently located on the third floor of the Medical Office Building adjacent to Sacred Heart Hospital of the Emerald Coast.  Our office is nestled between Emerald Coast Rehabilitation and Destin OB/GYN.  Please call our main office number to schedule an appointment at 850-654-1850.

Our physical address is 7720 US Highway 98 W # 300B, Miramar Beach, Florida  32550.  To visit us at this location, enter the building at the front door, take the elevator to the third floor.  When the elevator door opens on the third floor, take an immediate left and you will be facing our door at Suite 300B.  Our reception area is shared with Emerald Coast Rehabilitation.  Our reception window is to the far right side.

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

Christmas in Destin

It’s quiet in the house this Christmas morning.  I’m the only one up and ready to start the day.  The only white Christmas here is the snow white sands of the Emerald Coast.  This time of the year allows us to step back and reflect on the previous year and plan for the upcoming year.  We are able to come up with New Year’s resolutions and set new goals for the future. Whether it is a healthier lifestyle, weight loss, or new financial goals, there is more hope for the future this time of year.

This has been an eye opening and stressful year for myself and many others across the country and especially along the Gulf Coast.  We have had to learn how be more frugal, do more with less and generally re-program our way of doing business, both personally and professionally.

The past few months have been challenging and given me the opportunity to grow as a person and a health care provider.  I am more grateful for what I have and the people I have around me.  I have increased optimism for the coming year as I feed off the energy and the optimism of people who come into the office.

Merry Christmas to everyone and here’s to a healthy and prosperous New Year!

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 in 100 Words or Less

Bill Esteb has a fantastic definition of what a chiropractor does, and he calls it Chiropractic in 100 words or less. I thought I would post it here.

“Aches and pains are signs that your body isn’t working right.

Your brain, spinal cord and all your nerves control how your body works.

Physical, chemical or emotional stresses produce a defensive posture.

Muscles contract, locking spinal joints that pinch or irritate nearby nerves.

Lack of nervous system integrity sets the stage for disease and ill health.

A thorough examination helps chiropractors find these subluxations.

Applying a precise force to stuck spinal joints helps the body right itself.

Health usually returns as repeated visits restore nervous system integrity.

That’s why chiropractic care has helped millions get well and stay well.”

Dr. Whidden is a former 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

Understanding Thoracic Outlet Syndrome

By Angela Kargus

The thoracic outlet is a small space between the collarbone (clavicle) and the first rib. Thoracic outlet syndrome (TOS) is a group of disorders that involve compression, injury, or irritation of the nerves, blood vessels, or veins in the thoracic outlet. This can cause pain in the shoulders and neck and numbness in the fingers.

What are the causes?
The cause of the compression can vary and may include:

• Anatomical defects: Inherited defects present at birth, including a cervical rib—an extra rib located above the first rib—or an abnormally tight fibrous band connecting the spine to the rib.
• Poor posture: Drooping the shoulders or holding the head in a forward position can cause compression in the thoracic outlet area.
• Trauma: A traumatic event, such as a car accident, can cause internal changes that then compress the nerves in the thoracic outlet.
• Repetitive activity: Doing the same activity over and over can wear on the body’s tissues. You may notice symptoms of thoracic outlet syndrome if your job requires continuous repetition of a movement, such as typing on a computer for extended periods, working on an assembly line, or stocking shelves and repeatedly lifting things above your head.

What are the symptoms?
The symptoms of thoracic outlet syndrome—as well as their intensity—vary between individuals and depend on the location of the compression site.
When nerves are compressed, signs and symptoms often include:

• Numbness or tingling in the neck, shoulder, arm or fingers
• An ache in the arm or hand
• Weakening grip
• Difficulty with fine-motor tasks

Compression of one or more veins and arteries can results in symptoms such as:

• Bluish discoloration of the hand
• Swelling or puffiness in the arm or hand
• Coldness of hands or fingers
• Throbbing lump near the collarbone (clavicle)
• Deep pain in the neck and shoulder region that may increase at night
• Arms and hands that are easily fatigued

How is it diagnosed?

• Because TOS doesn’t have unique symptoms, it can be difficult to diagnose. It is important to differentiate TOS from other conditions, such as carpal tunnel syndrome, shoulder tendinitis and a herniated cervical disc.
• A detailed health history and thorough physical examination are the most important components in establishing the diagnosis of TOS.
• Your doctor of chiropractic may also recommend x-rays, MRI (magnetic resonance imaging), laboratory tests, or a nerve conduction velocity test if he or she suspects TOS.

How is it treated?

• In the vast majority of neurological TOS cases, a conservative, non-surgical approach to treatment is most effective, especially when the condition is diagnosed early. A chiropractic treatment plan for TOS may include a mix of joint mobilization/manipulation, physical therapy modalities, home stretching exercises, and soft-tissue therapy.
• Patients should avoid prolonged positions that cause them to hold their arms out or overhead. For example, avoid sleeping with the arm extended up behind the head. It is also helpful to have rest periods at work to minimize fatigue. Weight reduction can be helpful for obese patients. Patients should avoid sleeping on the stomach with arms above the head. They should also avoid repetitively lifting heavy objects.
• A home exercise program can be a very valuable aspect of any TOS treatment plan. Exercises should be performed slowly and carefully. Each position is taken to the point where a stretch is felt, but no pain. Patients should not bounce to increase the length of their stretches in any positions.
• Consult with your doctor of chiropractic prior to starting a new exercise program. He or she can help develop an individualized program and provide instruction on proper stretching technique.

Dr. Whidden is a former 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

Why Are Your Feet So Important?

By Dr. Kevin Wong

It Starts With Your Feet: The Gait Cycle

When we walk or run, our body goes through a complex set of steps that makes movement seem smooth and easy. It’s actually a complex cycle called the “gait” or walking cycle. (Keep in mind that a cycle starts in one place and eventually ends at that same point.) To understand the gait cycle, start with your right heel on the ground in front of you with the rest or your foot in the air. When your heel first hits the ground, it is called “heel strike.” Next, your foot starts to flatten on the ground as it takes on more weight. We call this “mid-stance.” Then the ball of your foot and the toes finally touch down on the ground, just as the heel begins to lift. As the momentum of your body continues to carry you forward, your toes come off the ground and the whole foot/leg gets ready to swing forward.

So, when you walk, one leg is always swinging forward, while the other is bearing the weight of the body. Obviously, the slower you move (e.g., walking), the more likely both feet will be supporting your body weight. The faster you move (e.g., running), the more likely one foot will be supporting body weight at any given time.

A smooth walking or gait cycle means that the forces from the ground should be absorbed by your heels and feet each time you take a step. Energy from the ground and healthy movement is transferred through the feet up into ankles, knees, hips and into the spine, all the way up to the head. Your feet also help you adapt to different terrain like grass, dirt, concrete, etc. It is truly a symphony of movement when we walk.

Relevant Foot Anatomy: The Three Arches

Foot anatomy plays an important role in foot function. For example, do you know how many arches each foot has? If you answered one, you answered like 95 percent of people do – incorrectly. Each foot actually has three arches: one on the inside of the foot, one on the outside and one across the ball of the foot. These arches are all important and must all be functioning properly to facilitate healthy movement and weight-bearing.

Common Foot Conditions

When our feet do not have the arch support we now know to be so important, our bodies can start having problems. These problems can start innocently enough, but the consequences can be severe. Here are a few of the common problems that can affect your feet:

• Excessive Supination: If your arches are too high or over-supported, we call this “excessive supination.” People who excessively supinate have trouble wearing certain shoes that are too tight because they create pressure on the top of the foot and the ball of the foot. Excessive supination occurs in about 3 percent of the world’s population.




• Excessive Pronation: A more common occurrence is something called “excessive pronation,” which means the arches actually fall toward the floor or flatten out. If you look at most people’s feet, you will see this happening. Let’s think about the concept of an overly-pronated foot for a second. Stand up and make your feet fall or collapse inward by rolling your feet toward one another. Do you feel the stress on your body? Keep your feet collapsed and close your eyes. Feel the strain on the inside of your ankles, the inside of your knees, the outside of your hips and possibly into your lower back? The stress moves up through your spine to the shoulders, the neck and the head. There are many painful conditions related to your arches collapsing and your feet excessively pronating, including bunions, corns, callouses and toes that stick up or off to the side.

• Other conditions: More serious conditions attributable to foot dysfunction include plantar fascitis (inflammation of the thick tissue on the bottom of the heel), Achilles tendinitis (inflammation of the Achilles tendon), Morton’s neuroma (thickening of nerve tissue between the third and fourth toes, causing sharp pain on the ball of the foot), anterior cruciate ligament (ACL) tears, arthritis, and hip and lower back pain. These conditions usually create even more pain than excessive supination/pronation and can seriously affect someone’s health and quality of life. They are often the reasons why people consult doctors for help.

Factors That Affect Your Feet (for Better or Worse)

Genetics: You cannot outrun your genes. Flat feet or excessively pronating feet run in families. Parents pass it on to their children. If one parent has flat or collapsed arches, their children will have it also to some degree. If both parents have overpronated feet, their kids will absolutely have flat feet as well. I check children for this around age 7.

Surfaces: Concrete and stone are the worst surfaces for the feet. Generally, the harder the surface, the more stress on the arches and the faster they will collapse. Dirt, rubber tracks, carpeting and grass are all softer surfaces that offer some cushion to the feet and help to reduce strain and shock.

Shoe types: If you look inside almost every shoe, sandal, flip-flop, boot, etc., you will notice that there may be some inner arch support. Hardly any shoe has outer arch support or support for the arch under the ball of the foot. For this reason, looking for “good” shoes is often a myth.

I suggest that you bring your shoes into your chiropractor’s office so they can look at them for you. It is too difficult to list the “good shoes” for you because the best brand or type for you varies based on your feet and your lifestyle.

Orthotics and arch supports: Unfortunately, since most shoes do not have proper arch support, it comes down to one of my favorite sayings, “It doesn’t matter what shoes you buy, it matters what you put inside them.”I have spent much of my practice explaining to patients what you have read so far in this article. So many of them have had no idea that their pain could be related to their feet. My primary way of helping them besides adjusting their feet is offering them custom-made, flexible orthotics that support all three arches of the feet.

Arch supports help to stabilize and support the feet so that they can have healthy movement patterns. This can reduce pain not only in the feet, but in other areas of the body as well.

Put Your Best Foot Forward

Good foot and arch health doesn’t just happen; one person might be more inclined to develop foot problems than another, but the fact is, with the amount of time we spend on our feet and their role in our lives, it’s really just a matter of time. My message is simple:  I cannot tell you how bad your feet will get in the future if you don’t bother helping yourself now, but if you’re already in pain and decide not to do anything about it, I guarantee things will only get worse with time. This is not to scare you, but to emphasize how important your feet are and teach you to look at your feet in a different way than you may have before.

I’ll leave you with this: Ladies, do you know or remember what your mother’s or grandmother’s feet look(ed) like? I’ll bet you do. Probably not a pretty picture. Your feet will look like theirs (and feel like theirs) if you don’t do anything to take care of them. Gentlemen, we tend to not care as much, but get a look (if you can) at your father’s or grandfather’s feet, too, because we will suffer their fate as well without intervention.

We spend much of our lives taking our feet for granted – if we are lucky. If we’re not, we suffer one or more of the painful, often debilitating conditions that can affect the feet. That’s why your feet are so important and why you need to take care of them. Talk to your doctor about the importance of foot health and what you can do to ensure the stability of your foundation- your feet.

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Kevin M. Wong, DC, a 1996 graduate of Palmer College of Chiropractic West in San Jose, Calif., practices full-time in Orinda, Calif. He is also an instructor for Foot Levelers, Inc.

What’s important to you?

Maybe sometimes we all need to stop, smell the roses, and reevaluate what’s important.

Head Injuries in Motor Vehicle Accidents

As a chiropractor in Destin, Florida, I have treated many people who have been injured in motor vehicle accidents.  I recently was involved in a motor vehicle accident where  I sustained a head injury causing a concussion.  I have a new understanding what patients who are recovering from a motor vehicle accident go through.

Sudden acceleration or deceleration of the head that is experienced in a motor vehicle accident, not necessarily a head impact, can cause a concussion.  Concussions range in significance from minor to major, but they all share one common factor — they temporarily interfere with the way your brain works. They can affect memory, judgment, reflexes, speech, balance and coordination.

The signs and symptoms of a concussion can be subtle and may not be immediately apparent. Symptoms can last for days, weeks or even longer.  Diagnosing a concussion is usually straightforward. If a blow to your head has knocked you out or left you dazed, you may have had a concussion.  It’s more difficult, however, to determine whether the blow has caused potentially serious bleeding or swelling in your skull.  Signs and symptoms of these injuries may not appear until hours or days after the injury.

Signs and symptoms of a concussion may include:

• Confusion
• Amnesia
• Headache
• Dizziness
• Ringing in the ears
• Nausea or vomiting
• Slurred speech
• Fatigue

Some symptoms of concussions are not apparent until hours or days later. They include:

• Memory or concentration problems
• Sensitivity to light and noise
• Sleep disturbances
• Irritability
• Depression

Rest is the best recovery technique. Healing takes time. For headaches, use acetaminophen (Tylenol, others). Don’t take aspirin, ibuprofen (Advil, Motrin, others) and other nonsteroidal anti-inflammatory drugs (NSAIDs), as these medications can increase the risk of bleeding.

Dr. Whidden is a former 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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