World's Tallest Chiropractor Dr Torsten Stein B.S.D.C.

• Weekly Health tips - Dr. Stein’s 1” of health

Tip #81 - Senior Moments
11-04-07

I have seen it countless times: A person doesn't remember something and chalks it off as a "senior moment". The same goes for people not working out correctly, stating almost proudly that they can do anything they want, but still "will never lose any weight". Or how about this one? "I am just not good with numbers!"

Has it ever occurred to you that you are actually programming your brain for failure? So what if you forget something, but you will remember it! Can't seem to lose weight? I guess you didn't put it on in a day, so it will take some time to lose it also.

From now on, embrace the challenge and remember how many times you fell as a little child before you finally walked. Failure back then was not an option and it isn't now either!

So keep on "Walking Tall" and never give up!

Tip #80 - Headsets
10-28-07

Invest in headsets for your home and office telephones - and lightweight earpieces for your cell phone. These gadgets prevent neck strain associated with cradling the handset between the shoulder and ear.

So keep on "Walking Tall"!

Tip #79 - Wallets
10-21-07

Avoid keeping your wallet in your back pocket. In addition to attracting pickpockets, you may be hurting your spine and irritating your sciatic nerve. Disproportionate weight can distort posture. Worst of all, sitting on a stuffed wallet may throw hip bones out of alignment, leading to possible low-back pain.

So keep on "Walking Tall"!

Tip #78 - Purses
10-14-07

In the past I wrote several articles about back packs and their proper usage. We mentioned how heavy they should be and we gave tips on how to get your kid's back packs even lighter (all on my website - see below).

But one thing I see quite often is a lady with a heavy purse pulling down one of her shoulders. Often, this shoulder appears lower in the mirror and her whole upper back region hurts her. Please check out the list of tips, which I originally created for my wife Claudia:

• Carry only the necessities in your purse.
• Switch shoulders when carrying your purse.
• Invest into a backpack purse (I find them nice looking, but I am just a guy. Don't ask me for fashion advice).
• Start training your upper back muscles - they are responsible for keeping your shoulders back and your upper spine straight.

So keep on "Walking Tall"!

Tip #77 - Carpal Tunnel Syndrome
10-07-07

We have seen people walking around with wrist braces and that diagnosis of Carpal Tunnel Syndrome. It could be a wrist problem, but it could also be a thyroid problem, obesity or diabetes. Your MD will check you for those.
But it could also be a joint dysfunction (Subluxation) in your neck or wrist - and that's what your Chiropractic Physician will examine you for.
In general, micro-traumas such as vibration and repetitive motion can result in this condition, which often begins with a feeling of pins and needles in your hand. Then the area may become numb; tingling, burning and aching.

• Tip 1: Try to work in a natural and relaxed position and have all items you need frequently within easy reach.
• Tip 2: Get your spine checked

So keep on "Walking Tall"!

Tip #76 - Bad News For Hurting Backs
9-30-07

Whenever I see kids slouching in their seats, I see myself doing exactly the same thing a long time ago. The main motivators for keeping good posture are obviously improved health. You might be surprised to find out what the general population thinks of people who have bad backs:

• You are perceived to have a weakness (yes, people who walk hunched over are more likely to get mugged).
• You are perceived to act irrational from time to time due to the pain (that's not good for business!).
• And you are also perceived as possibly not going the extra mile for your customers (not good for business either).

So keep on "Walking Tall"!

Tip #75 - What motivates You - PART 2
9-23-07

Remember when we asked last week what gets people going? We got a huge amount of emails and I can't pass all of them on. There were too many. Thanks for participating. But I summarized them into the following points:

• The No. 1 reason was that people do it for God. This is clearly not our body and we are supposed to keep it in good shape.
• No. 2 was the avoidance of pain. People feel better physically and emotionally when they stay in shape.
• No. 3 is to gain pleasure. Fitting into old clothes again was on top of that category.
• No. 4 is to be a good example to others, such as their congregation, their family, friends, co-workers, etc.
• No. 5 is responsibility towards a previous appointment (i.e. "I told my friend I would meet her in the gym by 7 pm. I better show up!" or responsibilities toward their dog).

Please remember:
There will be NO exercise class this Monday; the Tuesday exercise class will be at the regular time!

Always "Walk Tall"!

Tip #74 - What motivates You?
9-16-07
Dear friends,

Today, instead of sharing a tip with you, I would like your help:

Could you let me know what motivates you in general?
Or more specific, what drives you to go to the gym instead of sitting on the couch?
If you walk in the mornings, what gets you out of bed instead of turning over and sleeping for another 30 minutes?

The goal here is to share some of the motivational reasons in next week's email.
Thank you very much.

Always "Walk Tall"!

Tip #73 - Exercise Classes are Back On!
9-09-07

We are back on schedule with our FREE classes (Mo 7-8 pm; Tu 1-2 pm). These classes are for you if:

• You would like to learn how to stretch safely and in a short amount of time.
• You would like to learn how to work out at home or in the office just within a few spare minutes.
• You don't want to spend a lot of money on exercise equipment.
• You enjoy the company of some really nice people.

So if you haven't been to the class - or it has been a while - don't worry about it. Do what you can at your own pace. Wear something comfortable and bring a friend.

Always "Walk Tall"!

Tip #72 - Have a Great Labor Day
9-02-07
Dear friends,

During the coming week there will be NO Exercise Classes, but we will resume the classes in the following week.

In addition, we will only be in the office on Tuesday and Wednesday (Sept. 4th and 5th; both days all day), since I will take a certification for chiropractic from Thursday until Saturday.

The week after that we will resume our normal days and hours!

Remember to always "Walk Tall"!

Tip #71 - Migraine Headaches
8-26-07
Dear friends,

Look it up in a medical dictionary: "A symptom complex occurring periodically and characterized by pain in the head, vertigo, nausea and vomiting, photophobia, and scintillating appearances of light."

Unfortunately the cause of these headaches is usually not named:
A chemical imbalances in your body.

Your glands are responsible for these imbalances and they are being controlled by your brain. The connection from your brain to your glands (and every other organ) is made up of the spinal cord and nerves. My job as a Chiropractic Physician is to make sure these connections are working properly and free of interference. After finding an area of biomechanical misalignment in a joint of your spine, these areas need to get corrected by an adjustment so your body can heal itself. In cases of Migraine headaches this will improve your life tremendously.

Remember to always "Walk Tall"!

Tip #70 - Lower Back Pain
8-19-07
Dear friends,

What to do when your lower back hurts? Follow these 5 steps - they happen to spell out my last name:

1. SWELLING: To reduce the inflammation, use an ice pack (or a bag of frozen peas) on your lower back. Leave it on for 15 minutes, off for about an hour before reapplying it; repeat many times.
2. TALL: Try to keep an erect posture - don't hunch over.
3. EXERCISE: The only exercise you can do is to walk - but don't overdo it. A few minutes might be all you can handle.
4. INTAKE: Drink plenty of water.
5. NERVES: The first 4 steps will help you feel better - now you should think of getting it corrected! If you have an irritated nerve, give me a call - we'll have to get the pressure off the nerve soon.

Remember to always "Walk Tall"!

Tip #69 - Laughing
8-12-07
Dear friends,

Laughing stimulates your endorphins - these are your body's own and natural painkillers. They also boost your immune system.

We have all heard about people getting cured of the most horrific diseases just by laughing. I personally haven't done any research on it, but laughing seems to improve one's health and it truly is a great way to end your day by laughing yourself to sleep. So get your Three Stooges tapes out and enjoy!

Remember to always "Walk Tall" and laugh a little!

Tip #68 - You KNEEd to Know
8-05-07
Dear friends,

Knee problems bother many of us. I myself did have two knee surgeries in the past and my left knee is numb ever since. Let me say this: there is a definite need for surgeries in certain cases. What I will share with you is for knees that "aren't that bad".

1. Dr. Gonstead used to say that 90% of knee problems come from being overweight. This seems to be true, especially since every extra lbs we carry multiplies by four at the knee level. So watch your weight.
2. Many knee problems come from a lack of muscle. Knee extensions and curls will help stabilize the joint. (Email me for my class times).
3. Many problems come from a lack of motion. We have found riding an exercise bike backwards puts the lowest amount of pressure on the knee.

Remember to always "Walk Tall"!

Tip #67 - Taller in the Morning?
7-29-07
Dear friends,

Since people seem to think I am an expert in "height related questions", here is my favorite: "Why are we taller in the morning than at night?" First of all, this is correct. The little cushions between your vertebrae are called disks. These intervertebral disks get compressed during the day due to gravity, posture, loss of fluids in the disks, etc.. But while sleeping, these disks will get replenished and they "fill up with fluids" again. That's also the reason why many people hurt when they are getting up in the morning: their disks are expanded and now they are putting more pressure onto the nerves which may cause back pain. Even though moving around and stretching makes you feel better, there is still an underlying problem which needs to be corrected. [Bed sales people often use this knowledge to sell you a bed "You felt fine last night, in the morning you are hurting. 'Guess you need a new bed".]

Remember to always "Walk Tall"!(The article is correct: You should see me in the morning!)

Tip #66 - Why I do what I do
7-22-07
Dear friends,

The most common question I hear is "How tall are you?" The answer is 7'2", which makes me the World's Tallest Chiropractor.
But people often ask how I got into chiropractic. Long story short, my spine needed it. But what many don't know was, that a medical doctor friend turned me on to the Gonstead System, after I was told I needed back surgery in order to continue walking. Well, I never had the surgery, but I stuck with the Gonstead system: as a patient and as a doctor.

The first article I ever read about that system was called Miracle Man and it impressed me so much, that I decided to devote my life learning, mastering and teaching this system.

Here is the whole article:

http://www.72doc.com/miracle.html

By the way, I do have some of Dr Gonstead's original patients as my own patients. What a special treat for me to adjust the same as the old Dr G.

Remember to always "Walk Tall"!

Tip #65 - Home Stretches III
7-15-07
Dear friends,

Here is part 3 of some great home exercises:

Wall Quads:
Make sure to wear shoes that don't slip and stand about the distance of the length of your thigh away from the wall. Now assume the position as if you would sit on an invisible chair, placing your back right against the wall. Your knees should be bending at a 90 degree angle and your hips should be above the level of your knees. If your feet are too close to the wall, you might put too much pressure onto your knees. Beginners should not go down too low - better to start slow. If you do this until exhaustion, place a small stool below your buttocks to catch your from sliding all the way down.

Remember to stop in at my exercise classes - it's FREE and FUN (when it's over).

Mondays:
7:00-8:00 p.m. at HOPE CHAPEL, 17417 N 63rd Ave, Glendale, AZ 85308 in room A East
Contact Nancy Cisco, 623-561-5991

Tuesdays:
1:00-2:00 p.m. at Pure Heart Christian Fellowship, 14240 N 43rd Ave Glendale AZ 85306 Building 200 upstairs
Contact: outreach@pureheart.org or Pastor Joe at 602-866-8850 ext 826 to register

Remember to always "Walk Tall"!

Tip #64 - Home Stretches II
7-08-07
Dear friends,

Here is part 2 of some great home exercises:

Wall Exercises:
Most of us have walls in our homes so there is no reason to not do these. And they are a great alternative to push ups which can be quite hard for many.

Wall Triceps:
Stand about two feet away from the wall and touch the wall with your hands. Your thumbs should be close enough so that they could touch. Now basically do a "push up" against the wall, pushing your upper body away from the wall. Keep your elbows close to your upper body and feel free to change position of your hands (i.e. place them higher or lower on the wall). The further your feet are away from the wall, the harder is the exercise.

Wall Chest:
Again stand about two feet away from the wall with your feet, but touch the wall with your hands which are now about shoulder width apart. Now do a "push up" against the wall, pushing your upper body away from the wall. Keep your elbows high in this exercise, preferably as high as your shoulders. Again, the further your feet are away from the wall, the harder it gets. The further your hands are apart, the more your chest muscles have to work.

This week we are starting back up with our exercise classes.

Mondays:
7:00-8:00 p.m. (starting next week, July 9th at HOPE CHAPEL, 17417 N 63rd Ave, Glendale, AZ 85308 in room A East)
Contact Nancy Cisco, 623-561-5991

Tuesdays:
1:00-2:00 p.m. (starting up again next week, July 10th at Pure Heart Christian Fellowship, 14240 N 43rd Ave Glendale AZ 85306) Building 200 upstairs in room A East)
Contact: outreach@pureheart.org or Pastor Joe at 602-866-8850 ext 826 to register

Remember to always "Walk Tall"!

Tip #63 - Important Announcement!
7-01-07
Dear friends,

Over the last few months several people mentioned that they would like to come to my exercise class, but Tuesday around lunch just isn't working for them. Well, good news for you. We are adding another class. So you have the choice (or you can do both - I know I will). But during the coming week, there will be no classes. So go ahead and celebrate our independence from England's King and your exercise instructor!

Mondays:
7:00-8:00 p.m. (starting next week, July 9th at HOPE CHAPEL, 17417 N 63rd Ave, Glendale, AZ 85308 in room A East)
Contact Nancy Cisco, 623-561-5991

Tuesdays:
1:00-2:00 p.m. (starting up again next week, July 10th at Pure Heart Christian Fellowship, 14240 N 43rd Ave Glendale AZ 85306) Building 200 upstairs in room A East)
Contact: outreach@pureheart.org or Pastor Joe at 602-866-8850 ext 826 to register

What to bring?

1. Comfortable clothing,
2. Drinking water
3. Resistance bands (if you have them)
4. A friend

Sorry childcare is not available.

Remember to always "Walk Tall"!

Tip #62 - Home Stretches I
6-24-07
Dear friends,

It's hard to work out in this heat. Here some great stretches for you to do at home.

Chair Stretches:
These are my favorites for several reasons. First of all we sit way too much, so now we can finally utilize that time better. And you can do them in the office as well when you have a minute or you are on a conference call (and don't have a video connection).

Neck extensions:
Sit straight and look up to the ceiling. Hold this one and all stretches for at least 10 seconds. Then bring your head back to neutral and repeat two more times.

Neck side bends:
Sit straight and try to bring your right ear to your right shoulder (don't raise that shoulder though). You should feel it on the opposite site. Hold it for at least 10 seconds. Then bring your head back to neutral and repeat on the other side.

Neck rotations:
Sit straight and turn your head to the left. Hold it for at least 10 seconds, then bring your head back to neutral and repeat on the other side.

Remember to always "Walk Tall"!

Tip #61 - Improve Your Memory
6-17-07
Dear friends,

Use the "familiar room technique": Pick a room in your house and picture it in your mind. In order to memorize a grocery shopping list, just picture the desired item somewhere in the room. The more outrageous, the easier it is to remember (i.e. bowl of ice cream on top of your new flat screen, slowly melting). Then when you go shopping, see how many you can remember before peeking at your list.

And:
Start an exercising program. Come to our FREE weekly exercise class (1-2 pm, Tuesdays, at Pure Heart Church building 200 upstairs).

Remember to always "Walk Tall"!

Tip #60 - Good News about Fat Loss!
6-10-07
Dear friends,

Most of us have been told that spot reducing fat does not work. We are supposed to do cardio training to get the desired effects.

But thanks to Dr. Stallknecht from Copenhagen who injected subjects with radioactive tracers (don't do that at home!) proved that spot reducing fat does work. I guess that's good news if one wants to keep fat in certain areas. Using higher weights and more repetitions work the best.

American Journal of Physiology, Endocrinology and Metabolism

292: 394-399, 2007

PS: There are still spaces open to compete in our Fat Loss Challenge 2007. Good luck to all contestants.

PPS: My baby brother Ingo just went back to Germany. He spent more than 5 weeks here and lost almost 5 lbs of fat during that time. This is incredible, since he ate more food here than in Germany and trained way less (from 13% body fat to 10.something in 5 weeks). He did however follow our fat loss guidelines.

Remember to always "Walk Tall"!

Tip #59 - Train your Mental Muscle!
6-04-07
Dear friends,

I just spoke with my Grandma (about 93 yrs) and she mentioned how easily she forgets. But she still remembers her Algebra: she actually rattled off her numbers 4-8-12-16-20-24-28-32-36 and 40. She reviewed that with her kids and also with her Grandkids (yes, that was me 35 years ago!). But she gets pretty forgetful the last few years. Here are some tips for all of us, to train our brain.

1. Every day read something out loud.
2. The next time someone gives you their number, write it down but try to see if you can remember it as well.
3. When you meet someone new, use their name at least three times - this will help it sink into your brain.
4. Start calculating in your head again. When done, check with a calculator to see if you are right.

My personal promise: doing this will pay off in the future one day.
Remember to always "Walk Tall"!

Tip #58 - Watching TV.
5-20-07
I can still remember when the only TV we had at home was black and white. To change between channels you had to get up and turn a knob. I wasn't allowed to do that, because the rabbit ears had to be changed as well for the best reception. Often, after changing the channel, one had to get back up because the picture changed with you sitting instead of standing next to the TV.

Hmmm, how we have changed as a society. Here are the results of a 2005 study:

2.2 hours per day for children younger than 3 years, 3.9 hours per day for children aged 3 to 5 years and 3.54 hours per day for children aged 6 years
59% of children younger than 2 years watch television every day
Early television viewing actually harms the development of a child's brain.
Increased children's television viewing increase obesity, inactivity, attention problems, aggression, and negatively alters sleep patterns.
Television for very young children, including educational television is not helpful for cognitive development and is actually harmful.

Children's Television Viewing and Cognitive Outcomes
A Longitudinal Analysis of National Data
Archives of Pediatric and Adolescent Medicine
Vol. 159 No. 7, July 2005, pp. 619-625
Frederick J. Zimmerman, PhD; Dimitri A. Christakis, MD, MPH

Tip #57 - Fat Loss Challenge Update
5-13-07
Dear friends,

We had a pretty nice turnout last Monday in our clinic. I guess many people are interested in losing fat. I believe we have more than 50 people competing.

Congrats to all of you. If you are still thinking about joining, please do it soon. The big program (the one with the blood tests, etc.) is almost full; the other ones are still open. I would love to reach a big goal with all of the participants - something like 1000 lbs of combined fat loss. Now that would be motivating!

Remember to always "Walk Tall"!

Tip #56 - Win Big For Your Charity
5-06-07
Dear friends,

Most of you guys know that we are kicking off the 2007 Fat Loss Challenge tomorrow, Monday, May 7th 2007 in our clinic from 6:30 to 7:30 pm.

Besides losing fat, we are planning to do something special this year:

We are adding up every pound of fat lost and the combined sum of all contestants will be donated to a charity / church / etc. of the winner's choice.

This means if you lose the most fat (not necessarily weight) of all contestants, you can decide who will receive the big check. And if you don't win the competition, at least you can be happy of your added health benefits.

Remember to always "Walk Tall"!

Tip #55 - Fat loss Challenge 2007
4-29-07
Dear friends,

I am very excited to announce (finally) our fat loss challenge for 2007. If you competed in the first one, you know it works and you are still reaping the benefits of the competition. Here are the details:

1. When? Monday, May 7th 2007 in our clinic from 6:30 to 7:30 pm.
2. What? We will explain the program to you (it is NOT a diet!) and hand out the work books.
3. How long does the program take? 3 months.
4. Does it matter if I go on vacation? No problem. This is a lifestyle change and that works everywhere!.
5. Do we need to be patients to participate? No.
6. Is it embarrassing? No! You will be measured anonymously and your measurements will be displayed on a chart next to your secret name. This will help you compare yourself to others and to keep you on track.
7. Are there any side effects? What we noticed (and confirmed with blood tests) is that most people will not only lose fat, but their cholesterol and their Triglycerides will drop as well. In addition most people didn't just feel better, but they also had more energy.
8. Cost? $20 - which will include your work book with the complete program in it.
9. Options? There will be 3 different programs available. You pick the program according to your commitment level and off you go.
10. Please RSVP!

Remember to always "Walk Tall"!

Tip #54 - 7.2 ways to brighten someone's day
4-22-07
Dear friends,

I recently received a beautiful email (thanks John - I like it since you called it 7.2) and I wanted to share it with you. It is called "7.2 ways to brighten someone's day":

1. Smile at them (smiling is contagious!)

2. Say a prayer for them (there are many papers written about the power of prayer)

3. Offer them a healthy snack (often it's the snacks we eat that make us gain weight)

4. Tell them a joke (refer back to point 1)

5. Send them an uplifting e-mail card (especially if you don't just forward it, but actually pick for the right person)

6. Listen to them (we all want to share our stories, so the best communication is made by just listening)

7.2 Tell them about the benefits of getting their spines checked, before small problems turn into big ones! (I have to agree with this one, not just because it is my profession, but also my own lifestyle)

Remember to always "Walk Tall"!

Tip #53 - Save Your Knees And Lower Back
4-15-07
Dear friends,

My wife Claudia and I just came back from a Gonstead Seminar in Las Vegas and I was told about an interesting rule. The rules of 1to4 and 1to2.

1to4 applies to your knee cartilage. Every pound that you are overweight will increase the pressure on your knees by 4. So if you carry an extra 10 lbs with you, this will increase the pressure on your knees by 40 lbs!

1to2 is the same, but it applies to your lower back discs. So an extra 25 lbs of weight will increase the pressure by 50 lbs in your lumbar spine.

Remember to always "Walk Tall"!

Tip #52 - Wow, you walk TALL!
4-01-07
Dear friends,

I happen to wear T-shirts with "Walk Tall" on the front to remind people to keep a good posture. Good posture has so many benefits, such as:

1. less pressure on your spinal joints,
2. more space for your lungs (i.e. more energy),
3. appearing more powerful (it is proven in research that "powerful looking people get mugged less often),
4. "kind of looking cooler than walking hunched over".

If you want to check out some other people who appear "Tall", go to this website: http://7footersplus.blogspot.com/

It is sorted by body height, so Dr. Stein can be found more towards the shorter people. How about that?

Remember to always "Walk Tall"!

Tip #51 - Ohh, Ohh, you got O" A!
3-25-07
Dear friends,

The word Osteoarthritis (OA) is also known as DJD, degenerative joint disease, degenerative arthritis or simply as "worn out joints" / "wear and tear". The word literally means "osteo" = "of the bone", "arthro" = "joint", and "itis", = "inflammation", even though many sufferers have little or no inflammation.

It affects more than 20 million people in our country alone and it is responsible for about 25% of primary care physicians. The usual treatment is to alleviate symptoms with painkillers such as NSAIDs, injections and later on joint replacements, but there seems to be no cure insight.

If you want to learn more about OA and what you can do to prevent and alleviate the symptoms naturally, come to our FREE workshop this coming week at the end of our exercise class (1-2 pm, Tuesday, March 27th at Pure Heart Church building 200 upstairs).

Remember to always "Walk Tall"!

Tip #50 - 5 Tips on Stretching
3-15-07
Dear friends,

Stretching is a big part of personal fitness. Unlike aerobic activity (burns calories) and weight training (builds or maintains muscles), stretching is an activity that keeps you flexible. Unfortunately it is the least favorite for most, so here are a few tips to get the most out of stretching:

1. Warm up first. I prefer brisk walking to break a sweat.
2. Stretch slowly. "Bouncy" stretching can cause injuries. So don't force the stretch.
3. "There are days." - on some days we are tighter than others. Don't worry about it. Just keep it up.
4. Balance your body. If you play golf and you can rotate further to the left than to the right, then it's time for you to get both sides equal. This will reduce the risk of injuries in the future as well.
5. Keep your mind active if you get bored easy. Try to recite a poem, a verse from the bible etc. - Or you try to "empty your mind" and start to meditate. Either way is fine.

Remember to have fun exercising and to keep it safe. If you are unsure of how to exercise, find a professional who helps you.

Until then from the one who does his best work behind your BACK.

Tip #49 - How Do Our Bodies Heal?
3-6-07
Dear friends,

Patients come in to see me for a stiff neck, a sore lower back or a "pulled muscle" somewhere between the shoulder blades. After a few adjustments they feel pretty good, but are they really well? Let's take a look how we heal.

The healing of injured soft tissues involves three stages:

1. Inflammation

[That's why the injured area around your spine hurts when being touched. That's also the reason why applying ice on the area helps the healing process. Once this stage is done, the patient feel little or no pain anymore].

2. Repair (replacement of damaged tissue by new cells)

[That's why it takes time to heal].

3. Remodeling (reshaping and reorganizing of repair tissue)

[That's why your spine needs to get adjusted even after it stops hurting. It gives you "Stay Put Value". That also explains why patients who only come in when they hurt have a big occurrence of relapse; maintenance patients relapse occurrence is tiny in comparison].

Effects of Early Motion on Healing of Musculoskeletal Tissues

Hand Clinics

Volume 12, Number 1, February 1996

Joseph Buckwalter, MD

From the Department of Orthopedics, University of Iowa

Until then from the one who does his best work behind your BACK.

Tip #48 - Awesome Clip about Healing
2-27-07
Dear Friends,

This time I have something a little special for you guys. One of my friends and Gonstead Chiropractic colleagues, Dr. Dennis Doan took care of a Multiple Sclerosis (MS) patient and he was nice enough to share his testimony with him. Since the patient was a very famous trumpet player and was very vocal about how much better he is now after every other therapy and medication have failed him, someone decided to make this into a movie. The trailer can be seen on the internet.

http://www.samkarp.net/healed.html

(Observe how the Neurologist downplays this amazing feat of healing but also how much joy the regained health of the patient brings to his own family. Remember: Healing comes from GOD, so he deserves all the glory!).

Until then from the one who does his best work behind your BACK.

Tip #47 - The Best Stretch For Your Lower Back
2-20-07
Dear friends,

Stretching is an important part of personal fitness. I have to admit that I find it boring and painful and I am trying to get it done as fast as possible. Well, if you had time for only one stretch, here is my favorite. The HAMSTRING Stretch. You can probably find a dozen different versions of it. This is the version I do personally:

1. Lay down on your back, while placing a loosely rolled up towel in the small of your back. This supports the lumbar region and decreases stress on it during the stretch.
2. Loop a belt under your right foot and hold on to it with both hands.
3. Now point the toes of your right foot towards your head and straighten out your leg.
4. Slowly pull your right leg up with your arms. You should feel a stretch behind your knee and thighs; there shouldn't be any pain in your lower back.
5. Hold that position for a few seconds, lower your leg an inch, and then raise it a little further. After 30 seconds switch legs.

Pretty easy stretch that shouldn't take more than a minute. Remember not to overdo it and not to push yourself too much. For additional stretches come to my exercise class on Tuesdays from 1 to 2 pm at Pure Heart Church.

Until then from the one who does his best work behind your BACK.

Tip #46 - Another Fat Burning Tip
2-13-07
Dear Friends,

Here is a great tip to burn more fat:

Canada's Laval University performed research that suggests one can burn about 30% more fat if one does interval training instead of training at a steady pace.

This means we can save time and still burn more fat riding a bike in intervals (alternating high and low intensity intervals) instead of one steady pace. That's good to know. No more steady walks for me and my wife Claudia, but only speed walking and alternating slower walking.

For people who want to participate in our weekly exercise class, here is the info. By the way, our first weekly exercise class went well.

When? Class is every Tuesday afternoon from 1PM to 2 PM

Where? Pure Heart Christian Fellowship
(14240 N 43rd Ave Glendale AZ 85306) Building 200 upstairs, everyone is welcome!

What to bring? Wear loose and comfortable clothing, drinking water and resistance band if you have them (latex tubing or band). I will bring bands to the next class.

Contact outreach@pureheart.org or Pastor Joe at 602-866-8850 ext 826 to register or for more information. Sorry childcare is not available.

Until then from the one who does his best work behind your BACK.

Tip #45 - Free Exercise Class This Tuesday
2-8-07
Dear Friends,

I am happy to tell you that this Tuesday we will start our weekly exercise class. I am planning to concentrate on a stretching and resistance band routine.

When?Class begins February 6th; every Tuesday afternoon @ 1PM

Where? Pure Heart Christian Fellowship upstairs in the 200 bldg
Church address is 14240 N 43rd Ave Glendale AZ 85306

What to bring? Wear loose and comfortable clothing, drinking water and resistance band if you have them (latex tubing or band). They will be available at the class.

Contact outreach@pureheart.org or Pastor Joe at 602-866-8850 ext 826 to register or for more information. Sorry childcare is not available.

Until then from the one who does his best work behind your BACK.

Tip #44 - Dr. Stein's 1" of Health: Exercise and Air Travel Recap
1-30-07
Dear friends,

Remember last week when I talked about what to do on a plane for a safe trip? We received almost 30 additional tips from patients:

1. Load up on Vitamin C and strengthen your immune system before your trip
2. Push your luggage to have more control over your suitcase
3. Bring various pillows for lower back support
4. Bring your own healthy snacks on board for the trip
5. And two pilots confirmed that basically the only two comfortable seats on the plane are the two all the way in front - they also have the best view!

Here an announcement to all of you who wanted to participate in an exercise program. I will be teaching an exercise class:

When? Class begins February 6th; every Tuesday afternoon @ 1PM

Where? Pure Heart Christian Fellowship upstairs in the 200 bldg
Church address is 14240 N 43rd Ave Glendale AZ 85306

What to bring? Wear loose and comfortable clothing, drinking water and resistance band if you have them (latex tubing or band). They will be available at the class.

Contact outreach@pureheart.org or Pastor Joe at 602-866-8850 ext 826 to register or for more information. Sorry childcare is not available.

Until then from the one who does his best work behind your BACK.

Tip #43 - Dr. Stein's Health Blog: 4 Secrets to stick to your Resolutions
1-15-07
Dear friends,

So the New Year has arrived and all of us want to do better than last year. It doesn't matter if you are planning to lose weight, become a better partner, work more effectively or if you just want to beat your best score in golf. The secret is to set goals. These steps help me "stay on course":

1. Think about what you want. Write it down and now come up with a plan on how to achieve it. (i.e. losing 20 lbs by the end of March - comes up to 2 lbs a week. That's actually doable).
2. Believe you can do it. If your goal is obtainable (20 lbs of weight loss is realistic, 200 lbs in 10 weeks is not), then think about what you will do when you made it. "Walk around with confidence as if you already made it".
3. You can reward yourself for every step you achieved. The cool thing is that every time you reach a goal, your body actually will reward you by releasing chemicals (endorphins) that makes you feel good. No wonder successful people feel good about what they have accomplished.
4. Don't give up! Think about your plan as a prescription of "Antibiotics" - take it until the pills are finished. The same goes for goals. Keep at it until you made it.
5. If you wanted a permanent change, you have to create a new "Normal" for yourself. (i.e. if you lost your 20 lbs, don't go back to your usual way of eating, otherwise you'll be back to your old weight soon).

Until then from the one who does his best work behind your BACK.

Tip #42 - Trans-Fats.
12-11-06
Here I go shopping with my wife Claudia and I am exercising my eyes to read the ingredients in our groceries. Today I am hunting for Trans-Fats. The words "hydrogenated" or "partially hydrogenated" give it away. But what about "trans fat free"? I was under the impression that "0 g" truly is free of these dangerous fats (triggers inflammation in the body, but also increases bad cholesterol (LDL) and raises triglycerides). Well, I was wrong: If it says "free" or "0 g" it could mean that there is .5 g in each serving. And this can add up if you eat several servings!

Tip #41 - Dr. Stein's 1" of Health: J F K's Back Pain
12-4-06
Dear friends,

Recently one of my patients told me how intense her lower back pain has been in the past. "When the pain kicked in, all I wanted was relief. I took a bunch of medications, but I didn't like the way they made me feel. I wasn't myself."

She further mentioned that she made a few decisions under the influence of medications that she NOW regrets. She was joking "I am glad my decisions don't really influence many."

This statement stayed with me for a while and I happened to look up a man who was in severe pain most of his life. Besides other medical problems he also had severe back problems. He had 2 back surgeries which according to the article I found, failed. He often had to use crutches and he was being heavily medicated before press conferences.

He received the best medical care possible and he found it very hard to sit in a regular chair; he used a specially made rocking chair.

Most of you know that I am talking about President JF Kennedy, back in his days the most powerful man on the planet. And he often was heavily medicated to contain his back pain.

Until then from the one who does his best work behind your BACK.

Tip #40 - Dr. Stein's 1" of Health: I Would Like To Give Thanks
11-27-06
I can't tell you how thankful Claudia and I are. There are so many reasons, so I wanted to express a few (not in any particular order):

1. Thanks for being such wonderful patients and friends. It is a pleasure to serve all of you!
2. Thanks for being in this beautiful country and in particular in this beautiful state. Wow, who has nicer weather than us?
3. Thanks for all the food we had (Claudia made "Free-Range Turkey" and it was declicious).
4. Thanks to the Lord for all his blessings.

I would like to thank the US service men/women who are serving to protect our freedom. If you would like to thank them, please go to www.letssaythanks.com and pick a thank you card and Xerox will print it and it will send it to a soldier who is currently serving in Iraq . You can't pick out who gets it, but it will go to some member of the armed services. It is FREE and it only takes a second.

Until next time,

Torsten Stein, DC

Tip #39 - 3 Workout Secrets
11-13-06
Holidays are coming up and everyone plans to work out right after. But there are a few common mistakes - that if you can avoid them - will help you stay the course:

1. Sit down and write down your goals (No, thinking about them doesn't work!). When you write down exactly what you want and when you make a realistic plan on how to achieve it, then chances for success are increased multifold.
2. If you haven't worked out in a long time, make sure to start very slowly. Research has shown that people who build slowly (at least 4 weeks) to their exercise regimen stay longer with the program and hence achieve their goals quicker.
3. If you planned properly you will have to stick to your program of exercises, diet, etc. - the mistake would be to perform stuff you like and pass on stuff you don't. Look at some guys in your gym: They walk around with big arms, but don't train their legs because it is less fun for them.

Until then from the one who does his best work behind your BACK.

Tip #38 - Dr. Stein's 1" of Health: Monday OCT 23 FROM 6:30 TO 7:30
10-23-06
Dear friends,

Our Fat Loss Challenge has offically ended with a combined loss of over 240 lbs of fat! Congrats to all of you who participated.

For those who want to take things to the next level, or need some help and accountability, then our First Line Therapy program is for you.

Come join us at the clinic on Monday evening from 6:30-7:30 to learn all about it. We will provide some healthy and delicious food and you will hear from the doctors, our new registered dietican and a personal trainer on tips to get and stay lean and healthy. There is no charge to come and guests are welcome.

Please RSVP. 623.521.3981

Hope to see you there!

Tip #37 - Dizzyness
10-16-06
IMPORTANT: DON'T FORGET TO COME TO OUR OPEN HOUSE NEXT MONDAY, OCT. 23 FROM 6:30 TO 7:30 IN THE CLINIC TO LEARN MORE ABOUT THE FAT LOSS PROGRAM. IT YIELDED INCREDIBLE RESULTS SO FAR! PLEASE RSVP BY EMAIL OR CALL (623.521.3981).

A research article published in the JMPT proved that patients with chronic neck pain often exhibited dizziness and loss in balance. MRI studies showed that chronic neck pain subjects had marked atrophy (loss of muscles) of many upper cervical muscles. Chronic neck pain may lead to muscle atrophy and decreased proprioceptive input. Proprioceptors are responsible for maintaining balance and cervical muscles are rich in proprioceptors. The study proved that cervical muscle atrophy due to chronic neck pain leads to loss in proprioceptors and consequently causes dizziness and a loss of balance.

In the study, twelve patients with poor balance and vertigo were placed under chiropractic care. Spinal manipulation proved successful in alleviating the musculoskeletal dysfunction in the upper cervical region and vertigo in all patients.

If you know someone who has a hard time walking due to dizziness, please let him know about us. We might be able to help!

Reference:
McPortland JM, Brodeur RR, Hallgren RC. Chronic Neck Pain and Suboccipital Muscle Atrophy-A Pilot Study. Journal of Manipulative and Physiological Therapeutics1997; 20:24-29.
Until then from the one who does his best work behind your BACK.

Tip #36 - Dementia and it's simple Prevention
10-09-06
The fat loss challenge is basically coming to an end. The results look fantastic! Everyone who participated can be proud of themselves. By the way, this program we introduced to you is only a small part of a more extensive program. We are introducing it October 23rd in our clinic. If you are interested in hearing more, please email me.

Here more benefits of working out: 1740 seniors (older than 65) participated in a study to see if regular exercise can decrease the risk of Alzheimer's and dementia. Here the results:

1. Regular exercise is associated with a delay in onset and a lower risk of dementia and Alzheimer disease.
2. People with high levels of physical activity are less likely to develop dementia.
3. Physical exercise preserves brain function because it improved cerebral blood flow and oxygen delivery, reducing the loss of hippocampal [memory] tissue.
4. "Increasing the level of physical activity through habitual exercise also benefits persons with established Alzheimer disease."

So there - exercising doesn't just make you look and feel younger and healthier - it helps your brain as well!
(Exercise Is Associated with Reduced Risk for Incident Dementia among
Persons 65 Years of Age and Older
Annals Of Internal Medicine
January 17, 2006, Volume 144 Issue 2, pp 73-81
Eric B. Larson, MD, MPH; Li Wang, MS; James D. Bowen, MD; Wayne C. McCormick,
MD, MPH; Linda Teri, PhD; Paul Crane, MD, MPH; and Walter Kukull, PhD. These
authors are associated with the University of Washington)
Until then from the one who does his best work behind your BACK.

Tip #35 - Should You Have To Pay More Than 7 Years Later?
10-2-06
So here someone doesn't pay attention and you get into an accident. What happens with you in the future? Do you have to pay for your own - or someone else's mistake even in the future? This study assessed this question after 3 months, 2 years and even 7.5 years. The researchers looked at Range Of Motion, pain, effect on lifestyle, etc.

Here are their key points:

1. After 7.5 years of the whiplash injury, 71% of patients reported symptoms, but it takes 2 years for whiplash symptoms to stabilize. [This means a majority of people who have been in a whiplash accident will have symptoms after more than 7 years, but most of them didn't feel it coming on for 2 years after the accident.]
2. The psychological symptoms suffered by whiplash patients are secondary to physical injury
3. 64% of whiplash-injured patients have the same symptom severity at 7.5 years that they had at 3 months. [So within the first 3 months after the accident there is the biggest chance of correcting the problem].

(The fluctuation in recovery following whiplash injury
7.5-year prospective review
Volume 36, Issue 6, June 2005, Pages 758-761
P.J. Tomlinson, M.F. Gargan and G.C. Bannister)
Until then from the one who does his best work behind your BACK.

Tip #34 - Can The Weather Rea lly Make You Hurt?
9-25-06
CONGRATULATIONS to all fat loss participants. So far we lossed a combined total of more than 200 lbs of FAT (NOT bodyweight, but pure FAT!). We still have a few more weeks to go and I am confident that we can reach 300 lbs.

Dear Friends,
26,862 patients were evaluated in which the barometric pressure was the only weather predictor that was consistently significant. Here are the findings:

1. Musculoskeletal pain is frequently sensitive to variations in climate.
2. Barometric pressure changes consistently shows a strong relationship to musculoskeletal pain syndromes, including chronic low back pain, osteoarthritis, rheumatoid arthritis, and fibromyalgia.
3. The percentage of those that can predict weather changes by their symptoms is as high as 83%.
4. Patients with a higher level of self-reported pain are more weather sensitive.

So the next time someone tells you their knees or back hurt, it isn't just common folklore - it's a scientifically researched fact!
(Weather Conditions and Spinal Patients
Spine: Volume 29(12), June 15, 2004, pp 1369-1373
Glaser, John A. MD; Keffala, Valerie PhD; Spratt, Kevin PhD)

Tip #33 - 2 Big Mistakes Most Of Us Make Daily!
9-18-06
The mistakes I am talking about are the improper way getting in or out of your car. Done in the wrong way, this produces tremendous amounts of pressure right in the lumbar area. So here is the best way to get into your car:

Check if your seat is too close to the steering wheel in order to get in easily.
Sit down on the edge of your car seat and then swing both legs together to the front.
Then slide back all the way until your buttocks touch the back of the seat. (DON'T step in with just one leg and let yourself fall into the seat!)
For added lumbar support, use a rolled up towel or anything similar that maintains the natural lumbar curve.
This procedure is important for everyone, not just for people who suffer from lower back pain.

Tip #32 - The Secret About The Cost Of Chiropractic.
9-11-06
A 2004 study from England involving 1287 participants was out to measure the Healthcare costs and future benefits in patients with back pain. This is what they came up with:

The most cost effective way to improve the quality of life for back pain sufferers, and to improve their quality of life for years, is to pay for spinal adjustments.

In this study, manipulation and manipulation/exercise resulted in statistically significant improvements in health status, including improvements in function, pain, disability, physical and mental aspects of quality of life, and beliefs about back pain.

In this study, patients continued to show benefits of treatment at 12 months, so the cost effectiveness of manipulation may be even better than reported.

My comment is that spinal adjustments are not just very effective immediately and over months to come, they also are very, very economical!

(United Kingdom back pain exercise and manipulation (UK BEAM)
randomized trial: cost effectiveness of physical treatments for back pain in primary care
UK BEAM Trial Team (Andrea Manca)
British Medical Journal 2004;329:1381 December 11, 2004)

Tip #31 - The Fishy Secret About Prostate Cancer.
9-04-06
I love to eat. That's one of the reasons we started a Fat-Loss-Challenge in the clinic (Congratulations to all who compete! So far we lost a combined amount of fat that equals the weight of a person! Wow!). But recently I found a study that proves the benefits of eating fish by reducing the incidence of prostate cancer in men. We are talking about a 30 year study of 6,272 Swedish men. Here the results and comments:

Increasing proportion of fish in the diet was associated with a decreasing frequency of prostate cancer
Omega-3 fatty acids are primarily derived from cold water fatty fish.
The primary omega-3 fatty acid for prostate cancer prevention is eicosapentaenoic acid (EPA).
If you have a hard time of eating that kind of fish (like me!), please consider a supplement that gives you concentrated and stabilized purity certified Omega - Fish Oils (such as Metagenics EPA-DHA Extra Strength Softgels without Aftertaste!). I take them daily myself!

(Fatty fish consumption and risk of prostate cancer
The Lancet
Volume 357, June 2, 2001, pp. 1764-1766
Paul Terry, Paul Lichtenstein, Maria Feychting, Anders Ahlbom and Alicja Wolk)

Tip #30 - Shocking News About Car Damage And Injuries
8-28-06
If you see a car on the side of the road that has been in an accident you could assume that the more damage to the vehicle has occurred, the more damage the person driving it has received. Or in other words: the less damage the car has, the less damage the driver received. BUT THAT'S WRONG!

A study from Japan shows us completely the opposite. The TRUTH is:

Vehicle damage is not related to the need for hospitalization or to the length of required treatment.
Zero damage to the vehicle patients require more treatment because the force is direct to the cervical spine, and not to the vehicle.

(Risk factors for long-term treatment of whiplash injury in Japan: analysis of 400 cases
Arch Orthop Trauma Surg, Vol. 121, 2001, pgs. 490-493
Akihiko Hijioka, Ken'ichiro Narusawa, Toshitaka Nakamura)

Tip #29 - 3 Secrets They Don't Tell You After Your Accident Part 2
8-21-06
Many of you had a car accident or at least you know someone who did. So it is imperative to understand what can happen (pain, dizziness, unsteadiness, etc.) and when it happens. Most patients wonder where their problems hail from, so it is interesting to see when these symptoms might set in:

In 68% of the people who had the motor vehicle accident, the symptoms started immediately or within 24 hours of the accident.
15% reported an onset of symptoms within 1 week of the injury.
So what this means is that if you had an accident in the past, it is a good idea to get examined by a professional. Since 87% of chronic patients are taking drugs for their symptoms, there is a good chance that chiropractic could help these patients.

(DIZZINESS AND UNSTEADINESS FOLLOWING WHIPLASH INJURY: CHARACTERISTIC FEATURES AND RELATIONSHIP WITH CERVICAL JOINT POSITION ERROR
J Rehabil Med, January, 2003; 35: 36-43
Julia Treleaven, Gwendolen Jull and Michele Sterling
From the Department of Physiotherapy, The University of Queensland, Brisbane, Australia)

Tip #28 - 3 Secrets They Don't Tell You After Your Accident Part 1
8-14-06
Some of us have been in motor vehicle accidents and even though the damage to the car seems to be the biggest concern to most, there are other possible problems which might take years before they show up. Here are the main problems:

Pain is the most frequent symptom after such accidents. Dizziness and unsteadiness are second as the most frequent complaints following whiplash injury, found in 40% to 70% of patients. 12% to 40% of whiplash-injured patients will become chronic.

This shows me that if you have pain after an accident to get examined by a qualified practitioner and if you don't hurt you should still have someone look at it, because it could cause dizziness and unsteadiness in the future.

(DIZZINESS AND UNSTEADINESS FOLLOWING WHIPLASH INJURY: CHARACTERISTIC FEATURES AND RELATIONSHIP WITH CERVICAL JOINT POSITION ERROR
J Rehabil Med, January, 2003; 35: 36-43
Julia Treleaven, Gwendolen Jull and Michele Sterling
From the Department of Physiotherapy, The University of Queensland, Brisbane, Australia)

Tip #27 - Shocking Medical Findings About Neck Pain.
8-07-06
interesting study done by two medical doctors about neck pain. Here are their surprising findings:

1. Neck pain is a common patient complaint and mostly biomechanical.
2. Whiplash injuries are a primary cause of neck pain, and there are 1 million cases of these annually in the US.
3. 7% of people injured in whiplash injuries who become symptom free within 3 months will have their symptoms return and remain symptomatic after 2 years. [This means their symptoms go away and then return later].
4. 85% of people who are symptomatic 3 months after a whiplash injury will still have symptoms 2 years later. [This means that if they do not recover within the first 3 months, they are very likely to have chronic symptoms].
5. Cervical myelopathy will often cause complaints in the lower extremities as well as urinary complaints. [So neck problems can cause problems somewhere else in the body].
6. Facet steroid injections do not provide long-term pain relief in chronic whiplash pain.
7. Some treatments for neck pain should be used such as manipulation, mobilization [that's what we call adjustments] and exercise.

Again it is nice to see proof of what I do in the medical science research, even though they don't mention chiropractic by name.
(Evaluation and Treatment of Posterior Neck Pain in Family Practice
The Journal of the American Board of Family Practice
17:S13-S22 (Nov/Dec. 2004)
Alan B. Douglass, MD and Edward T. Bope, MD)

Tip #26 - Does Back Pain shrink your Brain?
7-31-06
Researches from the Northwestern University Medical School performed an interesting study: They compared people with chronic back pain and without pain and took MRI's of their brains. Their findings are incredible and reinforce why it is important to be and stay under chiropractic care:

Chronic back pain shrinks the grey matter of the brain by 5-11%. This brain shrinkage is equivalent to 10-20 years of normal aging. 10% of adults suffer from severe chronic pain In 85% of those with back pain, "no definitive diagnosis can be made." The authors hypothesize that the greater the atrophy of the brain, the "more irreversible and less responsive to therapy" the patient becomes. Chronic pain also greatly diminishes quality of life and increases anxiety and depression. Some of the gray matter shrinkage noted in this study may be reversible with proper treatment, but some of the atrophy may not be reversible because it is attributable to neuro-degeneration. It is important to treat back pain early and aggressively so not to experience brain destruction.

(Chronic Back Pain Is Associated with
Decreased Prefrontal and Thalamic Gray Matter Density
The Journal of Neuroscience, November 17, 2004, 24(46):10410-10415
Study done at Northwestern University Medical School.)

Tip #25 - Shape of Neck predicts increased Mortality.
7-25-06
A group of Medical Doctors performed a study about the possible relationship between hyperkyphotic posture (a neck seen from the side which is bent the other way - not "C" shaped, but "Reversed-C" shaped) and the rate of mortality in older persons. Their study included 1,353 participants who had measurements of kyphotic posture in the neck.
Here are some key points of the study:

1. Hyperkyphosis is frequently observed in older persons and more common in men than women (44% in men, 22% of women).
2. Hyperkyphosis is significantly associated with deaths due to atherosclerosis (thickening and hardening of arteries) by 2.4 times.
3. In the study, persons with even slight hyperkyphosis had a 1.44 times greater rate of mortality than those without hyperkyphotic posture.
4. Hyperkyphosis is associated with restrictive pulmonary disease and poor physical function, suggesting that hyperkyphosis might be associated with other adverse health outcomes.
5. In these seniors, the greater the hyperkyphotic posture, the greater the rates of death.
6. The hyperkyphotic posture reflects an increased rate of physiological aging.
7. Interventions specifically targeted at improving hyperkyphotic posture could result in reduced mortality rates.
   

This proves that the nerves in the spine control vital functions and any abnormal pressure on them could have detrimental consequences for one's health. Getting rid of this pressure could have great results for the health of our seniors (in short: getting adjusted doesn't just help with pain, but possibly overall health).

(Hyperkyphotic Posture Predicts Mortality in Older Community-Dwelling Men and Women:
A Prospective Study; Journal of the American Geriatrics Society; Volume 52 Issue 10 Page 1662 - October 2004)

Tip #24 - A Word on Soccer.
7-16-06
Just a little while ago the Soccer (they call it football) World Championship in Germany has ended. The games were very entertaining (unfortunately the USA dropped out early). I always wanted to know if players who use their head to play the ball have neck problems. The answers I found in an interesting study and it proves how important chiropractic care is for people who are / were active in sports.

1. Previous studies have shown that heading the soccer ball potentially damages the brain.
2. The cervical spine absorbs a significant amount of force during heading the ball (450 lbs).
3. Degeneration of the cervical spine in soccer players is 10-20 years earlier than that of the normal population.
4. These degenerative changes are caused by the high- and/or low-impact recurrent trauma to the cervical spine caused by heading the ball.
5. The pathologies found in the cervical spines of the soccer players include cervical disc bulging, osteophytes in the cervical canal, disc protrusion, loss of cervical lordosis, and spinal cord compression.
6. These soccer-initiated degeneration of the cervical spine make soccer players more susceptible to neurological complications.
7. The degenerative cervical spine problems in soccer players caused by heading the ball increase with age and are irreversible.

(Soccer causes degenerative changes in the cervical spine European Spine Journal, February 2004, 13(1):76-82)

Tip #23 - Attitude is Contagious
7-13-06
Many of our patients decided to take our FAT LOSS CHALLENGE (including myself and my boss Claudia). By the way, we still have a few spots left, in case you would like to participate as well (just call my boss).

But regardless if you are trying to loose fat, trying to reach a specific goal or trying to achieve anything else important to you. Your attitude towards it is very important. Evidence from scientific studies have shown that patient's beliefs and hopes may affect their outcome of prognosis (attitude is contagious!)

So don't give up if it gets tough - if it would be easy, everyone would do it and it wouldn't be worth mentioning it after you have achieved it.

Tip #22 - Looking for Fat Loss Participants!
7-5-06
After a great workshop we are now looking for participants who want to loose body fat. Since this is a first in our clinic, please only sign up for it if you are sure that you will make it through the 12 weeks.
During your first appointment you will receive one of the 12 weekly instruction sheets as well as your first bioimpedance measurement (2 electrodes on foot, 2 on hand - takes just a few seconds)
Every 4 weeks we will take the same measurement as a control if your fat loss is working Cost is $35 and includes a can of medical food (value $34 from Metagenics) and 4 bioimpedance measurements with 20 different health stats such as body fat % (not for pregnant women, not for people with pace makers or heart conditions) - value is $195 And here the best: All of the doctors will compete and everybody's results will be posted (nick names are allowed) in the clinic. All participant's names will go into a drawing for prizes (gift certificates for new clothes, weight loss supplements, etc.) Either call or email me if you want to participate. For those of you who already expressed their interest in participating, we will get in touch with you soon.

Tip #21 - Fat Loss Workshop & Fat Loss Challenge.
6-28-06
For the next 12 weeks get on track for your fat loss goals:

1. $35.00 gets you enrolled and includes 4 bioimpedance analysis (20 different health stats including biological age and body fat %), and a 14 serving can of delicious UltraMeal medical food (meal replacement = $195 value!)
2. You will receive 12 weekly information sheets full of helpful tips
3. All participant's names will go into a drawing for prizes (gift certificates for new clothes, weight loss supplements, etc.)
4. And here the best: All of the doctors will compete and their results will be posted in the clinic.
5. More info on this at the end of our Fat Loss Workshop on Tuesday

Where: Gonstead Chiropractic
2735 W Union Hills (in the waiting room area)
When: 6:30-8:00 Tuesday, June 27
Cost: $10.00 advance, or $20.00 @ door
RSVP at Claudia (even for non-patients) - 623.521.3981

Tip #20 - 7 Keys of Fat Loss Workshop.
6-19-06
Proper diet and exercise are only 2 of the 7 keys to fat loss. Come and learn all 7 elements involved in having a leaner, healthier and happier you - long term. The workshop will be given by the doctors at Gonstead Family Chiropractic as well as a professional chef, who will be preparing delicious, healthy food options for everyone to sample.

Where: Gonstead Chiropractic
2735 W Union Hills (in the waiting room area)
When: 6:30-8:00 Tuesday, June 27
Cost: $10.00 advance, or $20.00 @ door
RSVP at Claudia (even for non-patients) - 623.521.3981

Tip #19 - Improve Your Memory Part 3.
6-12-06
Here are the rest of the hints on how to improve your memory:

Decrease your intake of sugar in your daily diet (this doesn't just mean using less sugar in your coffee, but to actively read the ingredient labels on food products. Who would have thought that there is more sugar in a can of fruit juice than in a regular soda?). Avoid aluminum products (it is found in some cookware, antiperspirants and possibly in some vaccines - ask your doctor what is in your next shot, if you choose to get one). I believe the most important way of all to improve your memory is to actively train your brain. There are a variety of books on the market which help you do this. For the ones who don't like this extra "work", start playing games where you have to use your brain such as Scrabble, various card games, Memory, etc. or memorize verses from the Bible or poems. You will notice how hard this is compared to when you were a child. But keep on trying: The brain is like a "muscle" and it will improve with the right training.

Tip #18 - Improve Your Memory Part 2.
6-5-06
I got a lot of good feedback on my last memory article. So here is part two:

1. Start eating more vegetables and use them as snacks as well. The flavonoids (found in many greens, onions but also in apples, blueberries and grapes) in them are often cited to decrease the risk of Alzheimer's.
2. Read the list of side effects of the medications you are currently taking. If they involve memory loss, talk to your doctor to see, if there is something else you could switch to.
3. Look for a good Magnesium product. Using it may help with many ailments from allergies, asthma to muscle cramps and even heart disease.

Tip #17 - Improve Your Memory Part 1.
5-29-06
Have you ever noticed that most of us can't remember our own home phone number (including myself)? Guess what: I still remember our first phone number from 35 years ago. Remember: your brain is like a muscle - if you don't use it, you will loose it. Here are some hints on how to improve your memory:

Start an exercising program. Make sure it is fun so you can stick with it for years to come and that it involves your muscles as well as your cardio-vascular system. Memorize a verse from the bible or your favorite poem. Increase omega-3 fats (you can find it in cod liver or fish oil) and at the same time decrease omega-6 fats in your diet. (By the way: at the end of the month we will host a workshop in our clinic in which a chef will prepare some HEALTHY meals and we all get to try them!)

Tip #16 - Sugar.
5-15-06
In 1931 Dr. Otto Heinrich Warburg won a Nobel Prize for basically discovering that sugar causes cancer. In fact, sugar has a hand in numerous conditions, such as elevated cholesterol, kidney damage, immune system suppression, depression, hormonal imbalance, high blood pressure, migraines headaches, osteoporosis, etc.

Here are some tips on how to fight sugar (and it doesn't involve using even more dangerous artificial sweeteners):

1. Cut out as much excess sugar as possible.
2. Switch from rich desserts to fresh fruit salads.
3. Replace soft drinks with water - add some lemon juice in for flavor.
4. Read labels at the supermarket. "Sugar" isn't the only thing to watch out for. Most commercial foods use cheaper refined sweeteners, such as high fructose corn syrup.
5. Be aware that many of the foods marketed as "low fat" or "nonfat" are particularly high in sugar: They've replaced the fat with sugar to lower the calorie count and give it flavor.
6. Try sweetening alternatives that don't affect insulin levels, such as stevia or licorice.
7. Chromium claims to reduce your sugar cravings - check with your nutritionist about it.

Tip #15 - Limitless Red Blood Cells.
4-1-06
I had the great pleasure of speaking in a church today and in preparation for my talk I found some truly exciting facts about our bodies.

Did you know that there are 2.5 trillion red blood cells in your body? To maintain this number, about 2.5 million new ones need to be produced every second by your bone marrow. That's like a new population of the city of Toronto every second.

What a fantastic body we possess. But if anything interferes with this system our health might go down the drain pretty quickly.

Make sure to get your Master-Control-System (Nervous System) checked on a regular basis by your 7'2" chiropractor.

Tip #14 - Backpacks.
4-24-06
Backpacks can help your kids carry a load with just limited amounts of stress on their spine. But try to follow these points:

Don't carry more than 15% of your bodyweight.
Carry the pack over both shoulders - carrying it on just one side can strain your back and defeats the purpose of a backpack.
Keep the pack close to your body and don't have the pack hang past your waist.
Packs with wheels will help with especially heavy loads.
Remember: Less than 10% of spinal problems cause pain - even your kids might have problems which might not show up symptomatically until years later.

Tip #13 - Get rid of Migraine Headaches.
4-10-06
Migraine headaches are "A symptom complex occurring periodically and characterized by pain in the head, vertigo, nausea and vomiting, photophobia, and scintillating appearances of light." That's what the medical dictionaries say.
The cause of them are chemical imbalances in the body. Your glands are responsible for these imbalances in your body and these are being controlled by your brain. The connection from your brain to your glands (and every other organ) is made up of the spinal cord and nerves. My job as a Chiropractor is to make sure these connections are working properly and free of interference. After finding an area of irritation / nerve pressure (Subluxation) in your spine, these areas need to get corrected by an adjustment so your body can heal. In cases of Migraine headaches this will improve your life tremendously.

Tip #12 - Lower back support.
4-6-06
One of the biggest problems with sitting is improper biomechanics. Unfortunately we spend way too much time in the seated position. This can contribute to poor circulation of oxygen due to lack of movement which in turn can lead to micro-trauma in the lumbar spine.
What should you do? It's called active sitting: change your position every 30 minutes, get up and move around for a minute and don't forget to stretch. A good chair and proper workstation will help, an active lifestyle with lots of walking will support your core and if you need to sit for any extended amount of time use a lumbar support or roll a towel into the small of your back.

Tip #11 - Flat tummy.
3-27-06
Watching the infomercials on TV one could almost believe that there is an exercise out there that will spot-reduce fat in certain areas.
Here is the truth: If you want to get flat abs you need to train your abs, but you also have to decrease the layer of fat on top of them. This is done best with fat-burning exercises such as an elliptical trainer, a bike, etc. and by not adding additional fat due to a poor diet.
One last thought on abdominal exercises: you cannot distinguish between upper and lower abs! It's one muscle that's coming down from the ribs and attaches where the hips meet in front. So train smarter, not harder!

Tip #10 - Osteoporosis.
3-20-06
Did you know that one in every 2 women and one in 8 men over the age of 50 will have an osteoporosis-related fracture in their lifetime.
According to the NEW ENGLAND JOURNAL OF MEDICINE in old age one-third of all women and one-sixth of all men will have had a hip fracture. Even more disturbing, these hip fractures are FATAL 12-20% of the time.

Tip #9 - Eating fish.
3-13-06
It's hard to eat foods that taste good and that are healthy for you as well. Fish is supposed to be good, but often is contaminated with heavy metals. If you still want to eat fish, but want to minimize risks consider this: The smaller the fish, the less heavy metals are stored in them.
In case you want to eat large fish, broil or barbecue it to have the fat drip down (that's were the toxins are stored).
Pick "safe" fish: wild pacific salmon, tilapia, croaker, sardines, haddock, summer flounder; avoid farmed fish.

Tip #8 - The big negative 4 for your spine.
3-6-06
Here are the big negative 4 for your spine:

1. Too much Sitting: Take breaks (every 30 minutes) and walk around. While sitting tighten your core muscles (abs and lower back) to get a mini-workout.
2. Bad Bio mechanics: Keep your spine straight at all times (while sitting, lifting, golfing, etc.). Even if you never had good posture - that's even more reason to work on your posture. Remember: Bad posture doesn't hurt - but it might after years.
3. Waiting for problems to go away on "their own". They never do - at best the symptoms (back pain) go away, but they always come back. The only thing that will eventually go away is your HEALTH!
4. Waiting too long before taking action: Many patients have back-trouble because they waited too long to get adjusted. And once they are "well", they often wait too long before they come back in to get adjusted. Maintain your spine by following the steps above!

Tip #7 - Skipping meals?
2-26-06
What is the best way to gain weight? Skip a meal throughout the day. This will increase lipogenic (fat storing) enzymes while decreasing lypolytic (fat burning) enzymes. In plain English, your body "thinks" it is starving and it is trying to store as much food as possible. Just in case you want to lose some weight: Don't skip any meals.

Tip #6 - Low Back Pain.
2-19-06
What to do when your lower back hurts? Follow these 5 steps – they happen to spell out my last name (coincidence?):

1. SWELLING: To reduce the inflammation, use an ice pack (or a bag of frozen peas) on your lower back. Leave it on for 15 minutes, off for about an hour before reapplying it; repeat many times.
2. TALL: Try to keep an erect posture – don’t hunch over.
3. EXERCISE: The only exercise you can do is to walk – but don’t overdo it. A few minutes might be all you can handle.
4. INTAKE: Drink plenty of water.
5. NERVES: Since you have an irritated nerve, give me a call – we’ll have to get the pressure off the nerve soon.

Tip #5 - Sublux-what???
2-12-06
All body systems would be immobilized without the nervous system. It controls and regulates every body activity down to the workings of the tiniest cell. In plain English: Your brain controls everything. The connection between brain and the rest of the body is the spinal cord, which is protected by 24 movable bones. These are called vertebrae. When a vertebra misaligns, the disc / inflammation around the disc can cause pressure on a nerve. About 90% of these don’t hurt! Nevertheless they still cause pressure on that nerve and decrease the nerve output to the rest of the body. This is called a SUBLUXATION!

Tip #4 - What controls everything?
2-5-06
Do you still remember that proper function equals health? The system in the body responsible for this is the nervous system: Your brain and spinal cord which control every function in the body. This delicate structure is protected by your spine which in turn houses the exits for all nerves going everywhere in the body. The result is proper communication to every organ, muscle, gland and cell from your brain. By the way if there is any interruption to this system, your body cannot function properly, which means we are not as healthy as we could be. Next time I will share with you the technical term of this interruption to the nervous system.

Tip #3 - What is Health?
1-29-06
People spend thousands of $s to get healthy. But what is health? The WHO defines it as: Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. This means: Proper function. So if you have an infection and get a fever – your body is trying to rid itself of “bad stuff”. Fun? No! Feeling great? Nope! Expressing health? Definitely! Next time I’ll tell you which system controls ALL function in the body!

Tip #2 - Juicers.
1-22-06
Drinking fresh juice provides the body fresh enzymes that one doesn’t get from store-bought juices. Juicing fruit and veggies can be done with a juicer ranging from $50 all the way up to $1000 and above. My tip: get one that doesn’t heat up the juice. This way it doesn’t oxidize that fast and could be kept longer when refrigerated. You could make it and keep it in a thermos and drink it during the day without having to juice several times. Try carrots and apples and go for organic food.

Tip #1 - The top exercises for your spine.
1-15-06
Remember that the goal of a good workout for your spine is to do exercises that train both the arms, legs and the core. Therefore the best exercises are using the Elliptical trainer, Cross Country Skiing or Nordic Walking. Swimming comes right after these and fast-paced walking comes right in front of riding a bike (while staying upright). My tip: start slowly and in moderation. Always train safe and keep a good posture – you won’t benefit if you are getting hurt.