How to Actually Keep New Year’s Resolutions

 

Most people make resolutions each year on January 1st. Here are a few of the health goals that my patients shared on the white board in one of our treatment rooms a few years ago:

Admirable list! Here's the challenge: if success is measured by achieving them, then resolutions too often don't work. We fall short or fail to make them happen. Worse, we usually feel a sense of failure and even shame as if it's a character flaw.

So, what to do? Simple,.....

DON’T MAKE RESOLUTIONS!

A resolution, by its very name, means to solve or resolve a problem.  It focuses on and reinforces that there’s something wrong with you or your life. But, you and your life are not a problem to solve. Yours is a life to live, create, and flourish.

What’s more effective and enjoyable is to set Intentions, and make them manifest. You can do that by following the 4P’s.

Make it a PROMISE.

 

 

 

 

 

If you make a promise the odds are much greater that you'll do it. If you break a resolution or don't achieve a goal, you'll feel disappointed. If you break a promise, it hurts. Why? It's just the way we human beings are built (most of us anyway). Your word is your bond, even to yourself. Even more to someone else, even if it’s your dog (or cat, horse, etc.).

For example, which statement has more impact:

"My goal is to lose 10 pounds by March 1st."

"I promise to lose 10 pounds by March 1st."

Keeping promises also gives you a feeling of pride and honor. Who among us doesn't want to be known as, "Someone of their word", or "A stand up person"? And, if you need help or support, who wouldn't want to help someone keep their word?

Next, break it down so you can do it PIECEMEAL.

Most of us are encouraged to set goals or intentions in the spirit of, “Go big or go home.” While it may be fun and exciting to do so, evidence from psychology, sports, and the business world show that making it happen almost always requires a step-by-step process. Start with what you promise to do or accomplish, and then chunking it down to doable actions that can be done DAILY (or several times a day).

If you want to run a mile, you start by running half a block. Then 1 block the next time. Then 2 blocks, then 3, etc. Small progressive steps over time.

Now, to make it happen you have to PERSIST.

On your journey you will encounter headwinds, speed bumps, and roadblocks. Make yourself feel confident that you can handle any situation that comes up. Preparation precedes confidence. Remind yourself several times per day what you want, why you want it, and the promise you made.

You intend to eat better, and your best friend shows up to visit with your favorite junk food. You go for your daily walk and it’s raining. Always have a plan B, and even a plan C for those times where you’re challenged

Finally, PARTY!

Create small games daily and weekly that you can win, then regularly celebrate your wins. Making things fun and enjoying the process is light years ahead of drudgery and joyless discipline.

Here’s to a healthy and abundant 2024!

 

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.

Reading this blog should not  be construed to mean that you and I have a patient-physician relationship.

The inclusion of any link does not imply my endorsement of the linked site or its affiliates,

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

NUTRITION FOR BONE HEALTH

 

Bone mass increases from birth until it reaches its maximum, known as peak bone mass, which occurs for cortical bone at age 30 to 35 and earlier for trabecular bone. Approximately 40% of adult bone mineral content is accumulated in adolescence.

After age 40, age-related bone loss occurs due to a slow loss of cortical bone in both sexes. At menopause, women lose cortical bone at a rate of 2 to 3% per year, which is superimposed upon the age-related loss.

While osteoporotic changes are commonly thought to begin with menopause, in many women half of the total vertebral (trabecular) bone loss occurs before menopause.

The cumulative lifetime losses of bone mass range from 20 to 30% in men to 40 to 50% in some women.

 

Diet:

A high dietary intake of fruits and vegetables - 5 or more servings per day. A Mediterranean type diet is one of the best to eat. Daily consumption of dairy products (Calcium + vitamin D), fruit and vegetables (anti-oxidants and phytoestrogenes) , with fish meals (Calcium + vitamin D+protein + n-3 fatty acids) several times/week. Combined with daily outdoor activities providing sun exposure (vitamin D) and physical training (bone and muscle strength) will most likely build bone strength throughout life and reduce the fragility fracture risk in the elderly.

Limit protein intake to one gram of protein per kilogram of body weight (I kg equals about 2.2 lbs.), which translates into around two to three ounces of protein (equivalent to one chicken breast) daily for the average woman. High animal protein diet and salt and sugar intake cause the body to excrete increased amounts of calcium.

Avoid:

Excess phosphorus and phosphate-containing foods and drinks, such as soda and alcohol. Wheat bran, raw spinach, fructose (as in high-fructose corn syrup in soft drinks), caffeine, salt, alcohol, and tobacco can all interfere with calcium absorption.

Eat:

Avocado, broccoli, cabbage, chestnuts, clams, dandelion greens, eggs, most dark green leafy vegetables, flounder, hazelnuts, kale, kelp, molasses, oats, onions, oysters, parsley, salmon, soy products, tahini, tofu, turnip greens, and wheat germ.

Supplements:

Experts and research recommend supplementation of the average American diet for vitamin D, calcium, magnesium, silicon, vitamin K, and boron. The following supplements are suggested but are not prescriptions.

Calcium: 800-1200 mg per day (levels greater than 2,500 mg/day are not recommended)

Absorbability of calcium supplements varies considerably, but it is thought by some that the most absorbable type of calcium is microcrystalline hydroxyapatite compound (MCHC). The second most absorbable is calcium citrate, which is not made from animal bones. Bone meal contains absorbable forms of calcium, but it may be contaminated with lead. Calcium carbonate should be taken with meals, as this form of calcium needs a lot of acid (hydrochloric acid produced by the stomach or as a supplement) for absorption.  Calcium chloride is irritating to the gastrointestinal tract. Other good forms of calcium are calcium aspartate, calcium succinate, and calcium malate.

Some early studies show that microcrystalline hydroxyapatite compound (MCHC) has prevented bone loss and the progression of osteoporosis

The highest bone resorption occurs during the night and reaching a peak at 7 a.m. It is therefore appropriate for a large proportion of calcium supplements to be taken at night.

Those persons who have already had a kidney stone and who have absorptive hypercalciuria should not take excess calcium. And those taking the drug Digoxin, also known as Lanoxin, should avoid high doses of calcium ascorbate If you are taking Thyroid hormone, anticoagulant drugs, or diuretics, consult your prescribing physician before taking any calcium supplements.

Calcium absorption is also increased by the parathyroid hormone, vitamin A, vitamin D, and the amino acids lysine and arginine. Taking a calcium supplement with vitamin C can significantly increase calcium absorption. Magnesium, phosphorus, boron, selenium, iron, manganese and vitamin E are also important for calcium metabolism.

Boron: (3 mg. maximum)

Studies have shown that 3 milligrams (mg) of boron daily reduces urinary excretion of calcium and magnesium, especially when dietary magnesium is low (note: if you are taking a calcium complex containing boron, omit this supplement).

Vitamin D: (400 IU)

To ensure adequate calcium absorption, a daily intake of 400-600 IU of vitamin D is recommended, either through sun exposure or through diet or supplementation.

 

 Magnesium: (400-600 mg.)

For each 100 mg of magnesium, take 200 mg of calcium, as this ratio increases the amount of magnesium the body can use. Those with kidney problems should not exceed 3000 mg of magnesium a day. People who consume even moderate amounts of alcohol or use proton pump inhibitors may have increased loss of magnesium in the urine and may benefit from a supplement.

Ipriflavone: (600 mg.)

Similar to the isoflavonoids found in soy foods. This helps bone resorption.

 

 

References:

Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012;6:143-149. 

Palacios, Cristina. (2006). The Role of Nutrients in Bone Health, from A to Z. Critical reviews in food science and nutrition. 46. 621-8.

Rizzoli R, Biver E, Brennan-Speranza TC. Nutritional intake and bone health. Lancet Diabetes Endocrinol. 2021 Sep;9(9):606-621. doi: 10.1016/S2213-8587(21)00119-4. Epub 2021 Jul 6.

T. Cederholm, 13 - Nutrition and bone health in the elderly, Editor(s): Monique Raats, Lisette de Groot, Wija van Staveren, In Woodhead Publishing Series in Food Science, Technology and Nutrition, Food for the Ageing Population, Woodhead Publishing, 2009, Pages 252-270, ISBN 9781845691936,

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.


Reading this blog should not be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

Over 90% Patient Satisfaction with Chiropractic Care

A recent study on the experiences of chiropractic patients in the United States with chronic pain gave high marks for patient satisfaction to their doctors. Published in the Journal of Patient Experience in 2019, this observational study of chronic low back pain and neck pain patients was done for over three months. Of the patients, 1,835 out of 2,636 completed the three-month follow-up. 

Using a four-option rating scale (Never, Sometimes, Usually, and Always), it found patients rated the following attributes as Usually or Always: 

Access: 

93% were able to get an appointment when needed. 

97% received a same-day answer to a question. 87% received a timely answer after regular hours. 

88% saw the doctor within 15 minutes of their appointment time. 

Communication: 

 96% felt they had received an explanation in a way they could understand. 

95% felt the doctor carefully listened. 

98% said the doctor showed respect for what they said. 

Global Rating: 

80% rated their chiropractor a 9-10. 

17% rated their chiropractor a 7-8. 

The perceptions of the chiropractic care received on their clinical outcomes at the 3 months follow-up were: 

97% said they felt better. 

94% said the treatment helped. 

97% said they had improvement. 

 Reference: Hays, R. D., Sherbourne, C. D., Spritzer, K. L., Hilton, L. G., Ryan, G. W., Coulter, I. D., & Herman, P. M. (2020). Experiences With Chiropractic Care for Patients With Low Back or Neck Pain. Journal of Patient Experience, 357–364. https://doi.org/10.1177/2374373519846022

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.


Reading this blog should not be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

New Study Shows Chiropractic Adjustments Help Stroke Patients Regain Movement Function

 

New Study Shows Chiropractic Adjustments Help Stroke Patients Regain Movement Function

A study published this month in the research journal Brain Sciences showed that adding Chiropractic adjustments to the physical therapy received by chronic stroke patients resulted in greater muscle strength and more improved movement (motor) function than physical therapy alone.

Holt K, Niazi IK, Amjad I, Kumari N, Rashid U, Duehr J, Navid MS, Shafique M, Haavik H. The Effects of 4 Weeks of Chiropractic Spinal Adjustments on Motor Function in People with Stroke: A Randomized Controlled Trial. Brain Sciences. 2021; 11(6):676. https://doi.org/10.3390/brainsci11060676

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.



Reading this blog should not be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

Finding Relief After a Car Accident Without Drugs or Surgery

Keyword(s): car accident relief without drugs

Meta description: Even if you don't feel immediate pain following a car accident, you may be tempted to think you don’t have a problem. However, waiting too long to seek care has been shown to increase the chances that you'll need more aggressive interventions later, so finding relief from pain soon after a car accident without drugs is important.

Bottom Line:

Screech. Bam. Uh-oh... you've been involved in a car accident. Your day has been thrown upside down, and a million thoughts are racing through your head.

If you don't feel immediate pain, you may be tempted to think you don’t have a problem - but waiting too long to seek care has been shown to increase the chances you'll need more aggressive intervention later.

With the stress of an accident, calling the insurance company, getting a car repaired, etc. - it's not uncommon for people to make the mistake of putting their health and well-being last on the to-do list.

Why it Matters:

Taking the right action steps as quickly as possible after a car accident can make a huge difference in your overall health and healing.

Without a proper diagnosis and treatment, your body may begin to "heal" with more scar tissue than necessary. What’s more, trying to live "around" your injuries can cause additional stress on other parts of your body, which can lead to additional injuries.

Research has shown that active care involving range of motion, mobility, and strengthening exercises can effectively reduce pain.

To give yourself the best chance to find relief without the need for drugs or surgery, we recommend 3 simple steps…

 Get an evaluation - a complete evaluation can provide you with an accurate diagnosis and treatment plan.

2.      Begin receiving care - after reducing inflammation, movement-based techniques are often recommended to help you regain your quality of life.

3.     Stay consistent - getting well is a process and staying consistent with your care will help you to heal as quickly as possible.

Next Steps:

There's no way around it - auto accidents aren't fun.

However, with the right healthcare team, you can get back to your full life and activities without the need for drugs or surgery.

The key is in sticking to the 3 steps above.

This simple plan will give you the best chance to get well quickly and stay well for years to come!

Science Source(s):

The Effectiveness of Conservative Management for Acute Whiplash Associated Disorder (WAD) II. PLOS One. 2015.

 

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.



Reading this blog should not be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

Shoulder Pain After a Car Accident: What Does it Mean?

Keyword(s): shoulder pain after a car accident, Parsippany

Meta description: Car accident in Parsippany? You may be surprised to learn that shoulder injuries, like whiplash injuries, are some of the most common challenges after a car accident.

Bottom Line:

It may surprise you to learn that shoulder injuries, like whiplash injuries are some of the most common challenges people face after a car accident.

 If you’re driving and have your hands on the steering wheel at the time of an accident, the sudden forces created by the event can result in a torn rotator cuff.

Why it Matters:

Your shoulder is one of the most dynamic and unstable joints in your body and one of the most complex parts. It’s made up of a collection of bones, ligaments, tendons, and muscles.

The rotator cuff in your shoulder is a ball and socket joint made up of three bones: your arm bone (the humerus), your shoulder blade (the scapula), and your collarbone (the clavicle).

The supporting muscles, ligaments, and tendons in your shoulder are designed to help you lift and rotate your arm. 

It's hard to ignore a torn rotator cuff because…it hurts! Signs of a tear include shoulder pain when lifting your arm, weakness, pain when lying down, or a limited range of motion.

Did you know…

·        Shoulder impingement has been estimated to occur in 10% of people involved in car accidents.

·        The risk of neck or shoulder pain 7 years after a collision was 3 times higher for people who suffered whiplash injuries.

Next Steps:

Ignoring a shoulder injury after a car accident is not a good idea.

Your shoulder is designed to move, and if you try to "let it heal" by not moving it, you're putting yourself at risk for a frozen shoulder.

Frozen shoulder (adhesive capsulitis) results from adhesions that develop in the shoulder due to lack of movement. It can cause severe pain and takes months to heal.

Needless to say, if you experience shoulder pain after an accident, time is of the essence!

Our team is here and can provide a complete evaluation and treatment plan for you to get moving safely and heal quickly. Just give us a call.

Science Source(s):

The Association Between Exposure to a Rear-end Collision and Future Neck or Shoulder Pain: a Cohort Study. JCE. 2000.

Subacromial Impingement in Patients with Whiplash Injury to the Cervical Spine. JOSR. 2008.

 

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.



Reading this blog should not be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.

How Long Does Whiplash Last?

Keyword(s): how long does whiplash last

Meta description: Symptoms of whiplash include neck pain, back pain, headaches, dizziness, and

confusion. None of these sound like a good time. If you've been involved in a car accident, you may be

wondering how long these symptoms are going to last…

Bottom Line:

Symptoms of whiplash include neck pain, back pain, headaches, dizziness, and confusion — none of

these sound like a good time…

And if you've been involved in a car accident, you may be wondering how long these symptoms are going to last.

There’s good news! With a proper evaluation and early treatment, there’s a high likelihood of getting well within a matter of weeks.

Why it Matters:

One of the most common injuries associated with whiplash is ligament tearing.

Ligaments are the short, tough bands of connective tissue that hold together the bones in your neck and

joints of your body. If these ligaments are torn, it can cause neck pain.

The average time it takes a ligament to heal is about 6 weeks with the proper care and treatment.

 The acute inflammatory phase of injury last up to 72 hours.

 The repair phase takes up to 6 weeks.

 The final (remodeling) phase of healing can last up to 1 year.

A non-healed ligament injury can result in osteoarthritis.

(We should also note, if you notice symptoms like headaches, dizziness, or impaired memory, you may

have suffered a mild brain injury. A majority of people with these injuries recover within 3 months.)

Next Steps:

After an accident, the most important step you can take is to receive a full evaluation.

Only after a complete evaluation will you be able to know what type of injuries you've sustained, and most importantly, how to get well.

It’s surprising how many people shrug off a "small" accident and push their symptoms aside. 

While that may save a little time today, it's likely to result in much more pain down the road – so don’t

wait. 

Make a mental note right now to call your favorite trusted chiropractor as soon as possible if you or someone you know experiences an accident.

Science Source(s):

Ligament Injury and Healing: A Review of Current Clinical Diagnostics and Therapeutics. ORJ. 2013.

Disclaimer

Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.



Reading this blog should not be construed to mean that you and I have a patient-physician relationship. 

The inclusion of any link does not imply my endorsement of the linked site or its affiliates, 

NEVER DISREGARD MEDICAL ADVICE OR DELAY SEEKING MEDICAL CARE BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH THIS WEB SITE.