Prevent Holiday Season Injuries

Prevent Holiday Season Injuries

A cocktail of excitement, stress, tiredness and alcohol can create unexpected hazards in the home at Christmas.

More than 80,000 people a year need hospital treatment for injuries such as falls, cuts and burns during the festive period.

During Christmas, your home is likely to be full of people and, in the excitement, accidents can easily happen.

“We want to help people prevent their festivities being cut short by a trip to A&E,” says Sheila Merrill, home safety manager at the Royal Society for the Prevention of Accidents (RoSPA).

“Our message is that the home should be as safe as necessary, rather than as safe as possible. With a little more care and forward planning, most accidents could be avoided.”

Kitchen

Hot fat, boiling water and sharp knives make the kitchen one of the most dangerous places during the holiday.

“The Christmas meal is probably the biggest meal most families cook all year. It needs careful planning to avoid injuries,” says Merrill.

 

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Resistance Bands Strengthen Muscles

Resistance bands provide an inexpensive, safe, and effective workout.  They are frequently used in physical therapy, however, they can be used as an exercise tool for people of all ages.  Johns Hopkins Medicine states that using resistance bands is “one of the safest methods to increase bone strength and help prevent osteoporosis.”  Resistance bands are a great weight-bearing exercise that can help strengthen and tone your muscles.

A major benefit of resistance bands is their versatility.  You can exercise your whole body with resistance bands!  The bands can be used for many different exercises and do not require you to change weights like other exercise equipment.  Another added bonus of these bands is your ability to take them with you wherever you go!  If you travel frequently these bands won’t take up space in your luggage.  These bands also provide you with a safe workout.  You won’t have to worry about dropping any weights on your feet.

These bands also provide you with a great way to deepen your stretch and increase your flexibility.  You can use these bands to stretch your hamstrings, inner thighs, hip, upper back, chest, quads, and sides.  To learn how to properly do these stretches using resistance bands, check out this site.

To find out which exercises can help improve your health, contact Lavanga Chiropractic today!

How exactly should you lift something heavy without hurting your back?

The principle of lifting is the same whether the object is heavy or light. Many people have “put out” their backs just by picking up a piece of paper off the floor, for example.

When bending to pick something up, you should always use your legs to bear the weight, not your back. This means you should not bend at the waist when lifting.

Stand straight and bend at the knees as you lower yourself closer to the ground. Pick up the object without bending at the waist. If the object is heavy, be sure to bring it as close to your body as is possible so your body absorbs the weight and not the your arms and upper body.

Once you have the object securely and safely in your arms, move back up to a standing position, always using your leg muscles to do the work.

Jens Ivar Brox, MD, PhD, et al. Evidence-informed management of chronic low back pain with back schools, brief education, and fear avoidance training. In The Spine Journal. January/February 2008. Vol. 8. Issue 1. Pp. 28-39.

Laughing Provides Health Benefits

Laughing provides health benefits and also helps relieve stress.  Laughing is a free way to boost your mood and diminish pain.  It’s been said that laughter is the best medicine.  This theory proves to be true as research shows that laughing can have physical, mental, and social benefits.

Laughing can have a positive impact on your physical health.  Laughter can help boost immunity, lower stress hormones, decrease pain, relax your muscles, and help prevent heart diseases.  A good laugh has the power to relieve tension caused by stress for up to 45 minutes.  So next time you’re feeling on edge, ask a friend to tell you a joke to trigger endorphins.  Laughing can also benefit your mental health in the following ways:

  • Adds joy and zest to life
  • Eases anxiety and fear
  • Relieves stress
  • Improves mood
  • Enhances resilience

In addition to contributing to your physical and mental health, laughing can also provide social benefits.  Sharing laughs can help create bonds and strengthen relationships.  Laughter is always a good icebreaker when meeting new people.  Humor is a way for groups to bond and feel more comfortable around each other.  Laughing is contagious and can attract others to us.  By sharing laughs with others you can help improve and maintain relationships.

Train Your Brain To See Both Sides

Every action brings with it an equal and opposite reaction. One way to manage stress and balance emotions is to develop a basic understanding of the laws of physics as they pertain to emotions. Emotional highs are followed by emotional lows, or what goes up must come down. By training your brain to see both sides, you have the opportunity to live life with fewer emotional extremes. When you train your brain to see both sides, you have less of an emotional reaction and more of a rational choice about how to respond to situations.

When emotions are extreme, they run your life. You’re focus is unsteadied, your mind is disorganized, and your energy dissipated. When your emotions are synthesized, (balanced), your mind is focused, your brain is clear, and your energy is boundless.

Expand Your Consciousness

Expanding your mind to encompass the seven areas of life will stretch your consciousness. Once expanded, the mind cannot become small again. It is as if a light has been turned on (enlightenment), and the shadows have been revealed. Your ability to understand greater dynamics and balance stressful situations is directly related to how big a picture of the world you have.

To assist you in expanding your view, it preferable to find a mission that will go beyond your physical lifetime. Your goals in tune with this mission will necessitate a long-term vision and stretch you. Most people plan their lives based on emotions. This sets them up for failure. That is why most people depend on social security for retirement. By expanding your consciousness and rising above emotions, you set yourself up for success.

The growth of consciousness has been described as going from one concentric circle to another. Once we master one level, we break through and proceed immediately to the next level of challenge. The higher we go in consciousness, the larger the circles become. The larger the circle, the greater the domains of management, magnetism, and influence. The apprentice begins his journey being consciously conscious of his inability to perform his craft. After a time, he becomes consciously conscious of his ability to perform his craft. Ultimately, the craftsman becomes unconsciously conscious of expertly performing the tasks associated with his craft. It’s like driving a vehicle while eating or talking on cellphone. Like any skill, we learn best through assimilation and accommodation, taking one step at a time.

Cleanse and Detoxify Your Body for a Healthy New Year

Do you need to detox your body and cleanse for the new year?  You probably have heard of friends, family or coworkers talking about “doing a cleanse” and never really thought it was for you.  The truth is, it is a good idea to cleanse your body on a regular basis.

In today’s world, there are toxins all around you which leave your immune systems weakened and increase your risk of poor health.  A cleanse is a great way to detox your body and give yourself a clean slate to start with.  Upon completion of a cleanse, it is important to make healthier choices when it comes to your lifestyle and diet.

Some symptoms as simple as trouble sleeping are your body’s way of telling you it need a cleanse.  This link provides a quick description of if your body needs a cleanse, or to be detoxed, soon.

When toxins build up in the body, a range of symptoms can occur. Detoxing your system will help reduce the toxins that cause these symptoms and increase your general mental state and promote a feeling of well-being. Call Lavanga Chiropractic to find out more on cleansing, and our detoxification programs at 215-364-1112

Hydration – Why We Need It

Hydration is key to the body’s peak performance.  It’s ironic that the one thing Debbie Scaling Kiley needed was the one thing that was all around her as far as the eye could see, but wasn’t for the taking: water. Setting sail from Annapolis, Md., and headed for Ft. Lauderdale, Fla., the boat Kiley and her crew of four were on sank off the coast of North Carolina leaving them with no survival equipment and not a drop of fresh water.

Stranded at sea in a small life raft, the five survivors slowly started to dehydrate, and after several hours, dehydration set in.

“We sank at about 2 p.m.,” says Kiley. “By the next morning, we were thirsty, but the cold was more important than the thirst. Later that day, though, the thirst started to drive us crazy. It’s a longing like nothing I’d ever felt before; it’s nothing like being hungry. It’s torturous because there was nothing we could do, but we’d have done anything for water.”

By the third day, they were semidelusional, and that night, two of the men on the raft drank seawater to quench their thirst. The next day, in a delusional state, both men jumped overboard.

“By the fifth day, we were so thirsty, we were overwhelmed by it,” says Kiley. “We were at the point of believing we were going to die of dehydration. I’ve been told the human body can last absolutely no longer than seven days, but in many cases, as I believe was the case with us if we had stayed out there longer, a person can only last five or six days.”

On the fifth day, Kiley and one other survivor were rescued. They were immediately given ice cubes to suck on and IV fluids to re-hydrate them. Her story, compelling in so many ways, illustrates to the extreme the importance of water and fluids in our lives.

Water: Why We Need It

“Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles,” says Larry Kenney, PhD, a professor of physiology and kinesiology at Penn State.

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To learn more about wellness, visit lavangachiropractic.com

Headaches and Chiropractics

If you have a headache, you’re not alone. Nine out of ten Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea.
What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There is a better alternative.
Research shows that spinal manipulation – the primary form of care provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck.
A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that spinal manipulation resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than a commonly prescribed medication.
Also, a 1995 study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulative therapy is an effective treatment for tension headaches and that those who ceased chiropractic treatment after four weeks experienced a sustained therapeutic benefit in contrast with those patients who received a commonly prescribed medication.
Headache Triggers
Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems.
Ninety-five percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease. The headache itself is the primary concern.
“The greatest majority of primary headaches are associated with muscle tension in the neck,” says Dr. George B. McClelland, a doctor of chiropractic from Christiansburg, VA. “Today, Americans engage in more sedentary activities than they used to, and more hours are spent in one fixed position or posture. This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache.”
What Can You Do?
The ACA suggests the following:
  • If you spend a large amount of time in one fixed position, such as in front of a computer, on a sewing machine, typing or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
  • Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.
  • Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.
  • Drink at least eight 8-ounce glasses of water a day to help avoid dehydration, which can lead to headaches.
What Can a Doctor of Chiropractic Do?
Dr. McClelland says your doctor of chiropractic may do one or more of the following if you suffer from a primary headache:
  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.
  • Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.
  • Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.
“Doctors of chiropractic undergo extensive training to help their patients in many ways – not just back pain,” says Dr. McClelland. “They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.”

The Importance of Personal Development

Personal development is a process and requires you to take steps to achieve your goals.  Take a look at your life an decide how often you work on improving yourself.  Personal development is a lifelong pursuit.  Every day brings new opportunities in our lives.  It’s important to use these opportunities to make improvements in your life.  Making a commitment to personal development will help you change your life for the better!  In keeping with the overall practice of the Circle of Wellness, you know that you don’t have to do this alone.

Trainers, coaches and personal development programs are key to making a true change to a healthier lifestyle. The Lavanga Center can help you explore the various types of coaching and personal development exercises that complete the Circle of Wellness.

At the Lavanga Center we customize flexibility and rehabilitation programs, synergy exercise systems, personal training and our Personal Development Yoga (PDYOGA) programs.

Call us today at (215) 364-1112 to get your customized fitness program!