What To Make Instead Of Resolutions To Have a Great 2017!

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 3 years ago:

Admirable list! Here's the challenge, if success is measured by achieving them then resolutions too often don't work. Worse, we feel a sense of failure and even shame as if it's a character flaw.

So what to do? Simple, don't make goals or resolutions. Instead, make promises.

If you make a promise the odds are much greater that you'll do it. If you break a resolution or don't make 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.

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? 

If your are a patient or friend of mine and you want someone to witness your promise or help keep you accountable, I am more than willing to do so. That, I promise.

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.

THANK YOU FOR DONATING TO OUR FOOD & TOY DRIVE!

At present count, 30 bags of food and toys have been collected and delivered to the Jersey Battered Women's Shelter and St. Peter's Orphanage! Thank you to all our generous patients and friends for your support!

Winter Blues: Understanding And Managing The S.A.D. Condition

This time of the year as the days are shorter and the cold settles in, many people find themselves feeling tired, depressed, agitated, having trouble concentrating, having poor sleep, craving sugar, carbohydrates and comfort food, having a sense of heaviness in your arms and legs, and feel like hibernating away from all human contact and binge watch Netflix. If this is you or someone you know, you may be experiencing a condition known as Seasonal Affective Disorder, or SAD.

Norman E. Rosenthal, M.D. is the psychiatrist who first described the condition in the 1980’s. People with SAD feel depressed during the shorter and darker days of winter (especially from November though February), and more cheerful and energetic during the brightness of spring and summer. It’s related to of less direct and intense sunlight effects on the body’s hormonal and nervous systems.

While varying degrees of SAD can affect anyone, the most common affected are those who are:

~ Women

~ Age 15 -55

~ Have a family history of SAD or depression

~ Live far north of the equator (like New Jersey!)

~ Have a personal history of depression or bipolar disorder

~ Have low vitamin D levels

If you have SAD, you can help yourself through a combination of the following:

1. Use a light box. Light therapy is key in treating SAD. Think of light as a nutrient that you’re getting enough of in winter. I recommend the use light therapy daily.

Generally, the light box should:

·         Provide an exposure to 10,000 lux of light

·         Emit as little UV light as possible

When using the light box it’s best to do the following:

·         Use it within the first hour of waking up in the morning

·         Use it for about 20 to 30 minutes

·         Keep it at a distance of about 16 to 24 inches (41 to 61 centimeters) from the face

·         Keep your eyes open, but not looking directly at the light

There are many good light boxes on the market. The light box I personally use is Lightphoria by Sphere Gadget Technologies.

http://lightphorialamp.net/

2. Exercise. Just 30 minutes of walking on a treadmill has been shown to help people with SAD. Research also suggests that it’s the frequency and consistency of exercising, rather than the duration or intensity. A little everyday is better than a marathon session once or twice a week.

3. Get Out. Get outdoors as much as possible whenever the sun is out. If warm enough, go without a hat to allow your head to absorb the rays.

4. Take a Vitamin D3 Supplement. Have a blood test to see if your vitamin D levels are very low.

5. Eat Well. Lots of lean protein, leafy greens and fish. You’ll need t fight the comfort food cravings. Soups and stews are particularly good. When you do get the urge for carbs, choose complex, whole-grain varieties, like whole-grain pasta and bread, instead of nutrition-deficient white carbohydrates.

6. Join the Conversation. Keep connected with those you are close with and care about. Regularly make calls and visit, emails & texts are not as effective for raising your mood. Don’t be shy about asking for help during this down season.

7. Go To Sleep Earlier. The sun sets earlier, so fall more in tune with nature’s rhythm by going to bed earlier to help re-set your own internal clock.

8. Go South, or West. Spend some time in sunnier climates to recharge your internal solar batteries.

9. Seek Help. If you are finding yourself falling into a deep emotional hole of despair, lethargy, and have difficulty functioning in your life, seek out professional help.

10. This Too Shall Pass. After the winter solstice (around December 21^st) the days get longer. Keep focusing on the fact that eventually spring will arrive and with it a lifting of your mood and spirit.

http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298?pg=2

http://europepmc.org/abstract/med/10888476

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 to raise a genius: lessons from a 45-year study of super-smart children

Do you want to know how to raise a genius?

According to a paper in Nature, "How to raise a genius: lessons from a 45-year study of super-smart children", you may be able to raise your child to genius level.

● Expose children to diverse experiences. 
● When a child exhibits strong interests or talents, provide opportunities to develop them.
● Support both intellectual and emotional needs.
● Help children to develop a ‘growth mindset’ by praising effort and improvement, not ability.
● Encourage children to take intellectual risks and to be open to failures that help them learn.
● Beware of labels: being identified as gifted can be an emotional burden.
● Work with teachers to meet your child’s needs. Smart students often need more- challenging material, extra support or the freedom to learn at their own pace.
● Have your child’s abilities tested. This can support a parent’s arguments for more-advanced work, and can reveal issues such as dyslexia, attention-deficit/ hyperactivity disorder, or social and emotional challenges.

http://www.nature.com/news/how-to-raise-a-genius-lessons-from-a-45-year-study-of-super-smart-children-1.20537

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.

Ex-Giants Punter Credits Chiropractic for Long NFL Career

Below is a picture of me with Steve Weatherford, the New York Giants ex -punter. I met him at the Association of New Jersey Chiropractors Conference in October, 2016. He let me try on his Superbowl ring (it is quite heavy)!

Steve credits his ongoing Chiropractic care since his teens with his long NFL career, and with not missing a game due to injury. He spoke to the doctors at the conference and told them that there is a reason why professional sports teams have team Chiropractors. They help keep the injury rates down, speed the athlete's recovery when injured, and increase the player's performance.

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.

Weight Training Helps Prevent Disease and Pain As We Age

Regular weight training and resistance exercise may prevent and control the development of several musculoskeletal chronic diseases. Whether through using free weights (such as dumbells, kettlebells, barbell), exercise machines, resistance bands, or bodyweight, these exercises have been shown in people over the age of 60 to:

~ Improve physical fitness..
~ Improve body.
~ Improve independence.
~ Reduce chronic pain.
~ Reduce fall risk.
~ Help age-related disorders, including (but not limited to) osteoporosis, osteoarthritis, low back pain, and disability.
~ Improve the quality of the years lived. 


http://link.springer.com/article/10.1007%2Fs40279-016-0507-z
http://blog.aarp.org/2015/11/11/these-simple-exercises-could-help-preserve-brain-health/

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.

Chiropractic Adjustments Improve Breathing

A recent study has demonstrated that people receiving spinal manipulation of the mid-back (Thoracic spine) have improved breathing afterwards. Respiratory function tests, including forced vital capacity and forced expiratory volume were all improved after the procedure as compared to a control group that did not receive the adjustment.

This confirms what I have witnessed and what patients with respiratory and breathing conditions have reported and experienced. They are helped with regular adjustments.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5080173/

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.

Chiropractic Adjustments Improve Breathing

A recent study has demonstrated that people receiving spinal manipulation of the mid-back (Thoracic spine) have improved breathing afterwards. Respiratory function tests, including forced vital capacity and forced expiratory volume were all improved after the procedure as compared to a control group that did not receive the adjustment.

This confirms what I have witnessed and what patients with respiratory and breathing conditions have reported and experienced. They are helped with regular adjustments.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5080173/

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.

Chiropractic Care Changes Pain

Yesterday was World Spine Day. The Canadian Chiropractic Association has put together a great media awareness campaign: "Chiropractic care changes pain". Check it out and share if you haven't seen it! Spread the word and help the millions of people who can be helped to a more pain-free life by undergoing Chiropractic care. Our office welcomes your referrals.

View the video here:

Chiropractic Care Changes Pain

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.

Communication Is The Key To Good Healthcare (And All Other Relationships)

I love the following diagram:

What goes on in our heads and what we can express through our words to others in way they can understand or "get" is often a challenge. There's a big drop-off.

If you're my patient, I will to explain what you need to know as best I can. If it's unclear, tell me! Healthcare is a partnership for your betterment.

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.

Diet To Prevent Dementia?

Can diet help keep your mind sharp and young as you age? Recent studies suggest that it can! It seems a good diet for your heart and joints is also good for your mind. Here are some findings:

Mediterranean Diet:
People who adhere to a Mediterranean diet have lower rates of Alzheimer disease and Parkinson disease.

The Mediterranean diet emphasizes:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts

• Replacing butter with healthy fats such as olive oil and canola oil

• Using herbs and spices instead of salt to flavor foods

• Limiting red meat to no more than a few times a month

• Eating fish and poultry at least twice a week

• Enjoying meals with family and friends

• Drinking red wine in moderation (optional)

• Getting plenty of exercise

• Green leafy vegetables (like spinach and salad greens): At least 6 servings a week

• Other vegetables: At least one a day

• Nuts: 5 servings a week

• Berries: 2 or more servings a week

• Beans: At least 3 servings a week

• Whole grains: 3 or more servings a day

• Fish: Once a week

• Poultry (like chicken or turkey): Two times a week

• Olive oil: Use it as your main cooking oil.

• Wine: One glass a day

• Red meat: Less than 4 servings a week

• Butter and margarine: Less than a tablespoon daily

• Cheese: Less than one serving a week

• Pastries and sweets: Less than 5 servings a week

• Fried or fast food: Less than one serving a week

MIND Diet:
Older people who followed the MIND diet showed less decline in memory and mental speed, and were less likely to have developed Alzheimer disease at 4.5-year follow-up.


Source: http://www.todaysgeriatricmedicine.com/archive/0715p10.shtml

Bon Apetit!



http://www.medscape.com/viewarticle/869379?nlid=109612_764&src=WNL_mdplsfeat_161004_mscpedit_imed&uac=18894MK&spon=18&impID=1209092&faf=1

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.