Madison AL Chiropractors Talk About Protecting Your Children on the Road

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

The growing awareness of safe driving and state safety laws have alerted the general public and parents to the importance of using car seats for their small children whenever and wherever they are driving. All states require the use of car seats for children based on the age (and often the weight) of the child. However, Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama say that these safety rules aimed at protecting children may cause serious neck and spinal injuries and can even be deadly if the child car seats are used incorrectly.  According to the Alabama Department of Public Health, four out of five children are improperly restrained in their safety seats. You can have your child's safety seat inspected for free at locations throughout Alabama, including Huntsville and Decatur.

The American Chiropractic Association (ACA), its Council on Occupational Health and ACA member Dr. Michael Freeman, trauma epidemiologist and clinical assistant professor of public health and preventive medicine at the Oregon Health Sciences University School of Medicine, have developed the following general guidelines and safety tips to ensure proper car seat safety:

• Make sure the child safety seat is appropriate for the age and size of the child. A newborn infant requires a different seat than a 3-year-old toddler.
• Car seats for infants should always be rear facing as the forces and impact of a crash will be spread more evenly along the back and shoulders, providing more protection for the neck.
• Car seats should always be placed in the back seat of the car-ideally in the center. This is especially important in cars equipped with air bags. If an air bag becomes deployed, the force could seriously injure or kill a child or infant placed in the front seat.
• Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child.
• The lap harness should be fastened low, as close to the hips as possible; the harness should never be fastened around the waist.
• Make certain the shoulder harness is fastened securely and the straps lay flat against the body. Twisted straps can cause additional injury that might prevent the seat from working properly.
• Use a retention clip (if provided by the manufacturer) when securing a child safety seat with the shoulder harness. The retention or shoulder harness clip is an added safety feature and must be fastened close to the armpit of the infant or child.
• Borrowing or purchasing a used car seat can be dangerous; there is the possibility of unknown or undetected damage. Car seats that have been in a serious accident should never be used again.
• Be sure the seat meets federal motor vehicle safety seat standards. Consult the owner's manual or contact the manufacturer for that information. All car seats should have an owner's manual and instruction booklet.
• Be sure the clip between the legs of the child is fastened snugly.

While car accidents can be dangerous for all passengers, small children are especially at risk, according to Dr. Scott Bautch, past president of ACA's Council on Occupational Health. "The weight of the head of a child makes the cervical spine much more vulnerable to injury," Dr. Bautch explained. "The infant has little control in the muscles of the neck, and the head can bounce from side to side and fall forward, which can cause serious spine and neck injuries. Children have more flexible upper bodies and shoulders. Make sure the harness comes up, way up, over the shoulders."

Underscoring the importance of proper car seat use, a recent article in Nation's Health reported the findings of a study conducted in Kentucky by the Centers for Disease Control and Prevention. The study found a 37 percent drop in infant fatalities since the 1982 enactment of the state law mandating the use of child car seats. "To continue this decline, prevention efforts now must focus on the proper use of the seats to maximize their life-saving potential," the researchers said.

The key when traveling with small children is to be aware of and follow these rules and tips to ensure proper car seat safety. And remember everyone: Buckle up!

See our pages on Auto Accidents here and here, for more information.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

Madison, AL Chiropractors Talk About Staying Connected to Your Loved Ones

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

A "Clean Restore" for Your Body?

When you do a clean restore or recovery on your computer, you reestablish its initial factory condition. You wipe the slate clean of all the accumulated junk - viruses, spyware, and unnecessary programs you've amassed. This results in a clean, lean machine that runs significantly faster and works much better. Extending the connectivity metaphor, is it possible to do a "clean restore" on your body? In one sense, no you cannot and in many ways that's a good thing. You wouldn't want to erase all the things you've experienced and learned in your lifetime that help make you who you are. These memories are also retained by the cells of your body, and your environmental experiences can significantly impact your DNA. In another sense, though, it is possible to do a "clean restore", on a cell-by-cell basis. As a matter of fact, your body's cells are constantly renewing themselves and in effect doing their own versions of a clean restore. If you provide the appropriate inputs in the form of nutritious and healthy food, plenty of exercise, and get enough sleep, your new cells will be smarter, faster, and even better than the ones they are replacing.

We live in a time when being connected is very important for most people. Have you ever experienced anxiety when you are out and about and realize you've left your cell phone at home? For teenagers, having a cell phone can be considered a status symbol, but it's also a connection to their social network. Cell phones can be lifelines for many people.

And how about the internet?  How many of us begin to experience withdrawal symptoms if we're separated from our Internet connection for even a short while? Have you experienced the angst of suddenly being without access to the web?  Do you tend to check your email or Facebook constantly throughout each day?

Being electronically connected to the the external world may help us to feel secure, but it's even more important to be well connected in the physical world - both physically and socially. In the electronic world we are connected to networks, primarily by our internet connection. In the world of our own physiology, networks are also the crucial element.  In this case we are referring to the neurological networks which comprise our nerve system.

This nerve system consists of the brain, cranial nerves, spinal cord, spinal nerves, and miles of peripheral nerves which connect the spinal cord and spinal nerves to every other cell in the body. In the body, the rules are simple. If there is a problem with a cell's connection to the nerve system, the result is that the cell's activities become disorganized. If the disconnection or interference continues, the cell eventually becomes diseased and may even die.

In a similar scenario a cell may be connected, but because of problems in the nerve system itself, the cell is receiving nerve signals that are inappropriate or inaccurate. The end result is the same - the cell's activities become disorganized until it becomes diseased and eventually dies. If enough cells are affected in this way, the person develops symptoms and becomes sick.

"Problems" within the nerve system are often the result of what we refer to as spinal subluxations. This simply means that there is reduced mobility between one or more pairs of spinal vertebras, with associated spasm or spinal muscle tightness, spinal nerve irritation, and spinal joint inflammation. When this happens, the free flow of information between the nerve system and the rest of the body becomes compromised - causing both ends of the network to receive information that is ineffective and inappropriate. This results in what can be thought of as a "system crash" in the form of symptoms and disease.

Chiropractic health care is especially designed to restore effective connectivity and communication between your nerve system and your other body systems. Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics specialize in identifying the spinal subluxations at the root of the problem, restoring proper balance to your spine and nerve system by applying safe, gentle and affective chiropractic care. As optimal functioning begins to be restored, improved levels of health and well-being naturally result.

Social Connections - Do You Need to "Unplug"?

Are you spending more time communicating with people electronically while your in-person social interactions are diminishing? Human beings are social creatures who evolved over countless millennia interacting with their local "tribe" and other social groupings. Our social interactions remain an important part of our well-being. Research suggests that having at least two or three close friendships significantly improve a person's health, happiness and even longevity.

Taking the time and energy to develop and maintain your close friendships will pay many dividends throughout your lifetime. If you are raising teenagers, encourage them to avoid becoming dependent on electronic social networking, and help them to understand that electronic relationships and accumulating a lot of Facebook "friends" are not good substitutes for real relationships.

Many people who have decided to "unplug" from their electronic lives for a month or longer - by limiting online activities, texting, television, video games, or any other activity that has become too much of a crutch or distraction - are amazed at how much more productive and satisfying their lives become. They report a surprising feeling of relief and freedom, after adjusting to being unplugged from the constant distraction of their smart phones and other devices, along with improvements in their personal relationships and an increased sense of inner peace.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Coward LA: The hippocampal system as the cortical resource manager: a model connecting psychology, anatomy and physiology. Adv Exp Med Biol 657:315-364, 2010

2Taylor HH, Murphy B: Altered central integration of dual somatosensory input after cervical spine manipulation. J Manipulative Physiol Ther 33(3):178-188, 2010

Madison AL Chiropractors Talk About Spinal Decompression

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Chiropractic Care Can Help Improve Your Coordination, Balance and Flexibility

Coordination, balance and flexibility are innate human functions which give grace and beauty to our physical actions. Even if you are not a professional athlete, you can still enjoy functioning at the peak of your own individual capabilities. Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama say that chiropractic can help you achieve this by making sure that your central mechanism of coordination balance and flexibility (your spinal column and related musculature) is functioning at maximum efficiency. Chiropractic care can help you achieve your best performance - improving your overall health, enhancing your creativity and optimizing your physical abilities.

Your spinal column has intervertebral discs (IVDs) that make up a quarter of this segmented structure's entire length. That works out to a total combined height, of all your spinal discs, that is about six or seven inches. As time goes on, the IVDs start to lose more of their water content, causing the discs to shrink. This is usually one of the reasons people lose some height as they age.

The majority of jobs today require an abundance of sitting. For many jobs, workers sit virtually all day long, five days a week. When you're sitting or standing in an unchanging position, gravity bears down on your spine at a constant rate of 32 ft/s2. Over time, this unrelenting force will compress the spine making each disc thinner.

It is important to do what we can to reverse the trend of disc compression and expand our discs back up instead - restoring our spinal discs, improving our posture, and regaining any lost stature. We can do this by engaging in activities that decompress the spine and help restore fluids to our IVDs.

Yoga is one such activity that can provide a multitude of health benefits, which also includes decompressing the spine. When done correctly, all yoga postures create a lengthening effect in the spine, particularly when you make each posture active - focusing on lengthening the muscles of your core during each pose.

Even taking a yoga class just once each week can result in noticeable benefits, which often includes a sense of being taller. The spinal decompression that results from regular yoga practice will help increase your coordination, balance, and flexibility. Yoga can also be done easily in your own home. You will only need a small amount of space and a rubber mat to get started. Many people enjoy following along to specially produced yoga workouts on DVD. If you're just starting out, choose one that is designed for beginners, and be careful not to overdo it. Beginners will especially benefit from taking at least a few classes with a good teacher though, because they can correct your form and help you to learn how each posture is supposed to feel.  Regular, long-term yoga practice can be very beneficial, especially to your spine.

As wonderful as yoga practice can be though, it is not for everyone. If you already have a significant amount of disc compression and are having any neck or back pain, or pain radiating into any of your extremities, it is vital to have a full chiropractic evaluation first.  If you have a herniated disc or other significant spinal problems, your doctor may recommend a sequence of decompression traction, which is very effective in helping to restore the compressed and herniated discs in many cases.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Jeng CM, et al: Yoga and disc degenerative disease in cervical and lumbar spine: an MR imaging-based case control study. Eur J Spine 20(3):408-413, 2011

2Williams K, et al: Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain. Spine 34(19):2066-2076, 2009

Madison AL Chiropractors Talk About Managing Your Symptoms

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

What Problems Need Attention?

In sports injuries there's a very good rule of thumb - a relative scale by which to grade the severity of an injury. Here it is from least to worst. Least bad is an injury that hurts only when you're doing your sport. If you're a football player, your recently sustained injury only hurts when you get tackled, for instance. Next is an injury that hurts when you're doing your sport or another type of exercise. The football injury also hurts when you're doing aerobics on the elliptical machine, for example. Next in severity is an injury that also hurts when you're doing regular physical activity, such as walking to the store. Worst of all is an injury that hurts not only when you're active but also when you're resting. Pain at rest is usually an indication that the injury needs to be evaluated by your chiropractor or your family doctor. Other levels of injuries may also need to be seen by your chiropractor or family doctor, but when you have pain at rest, it's important not to procrastinate.  Pick up the phone right away and get the treatment you need.

Most people are procrastinators. It seems to be human nature to let things go until the last minute. We let magazines, papers, and books pile up on the desks until the process of finding what we're looking for resembles an archeological dig. Some of us have garages, rooms and attics that look a lot like our desks - overflowing with stuff. Eventually, the simple task of finding something you need is like exploring for treasure in a dark, long-abandoned cave.  It often takes increasing levels of frustration to motivate us enough to make the effort to declutter and clean our desks, homes and garages..

Sometimes it seems as if procrastinating is hard-wired into our DNA. This is particularly true when it comes to our health. No one wants to go to the doctor, so it becomes even easier to put off the needed checkup. Whether it's our chiropractor, our dentist, or our family physician, nobody seems to want to pick up the phone, go to the office, and take care of business. Of course, procrastination in relation to our health can lead to some major problems. Tooth pain that comes and goes might not seem like such a big deal. But if the coming and going is fairly consistent, then there's probably a cavity that needs filling. You keep putting it off and when you finally get around to going to our dentist, you learn you need an expensive root canal and a crown. That's not good.

Or perhaps you're playing pickup basketball on the weekend. You go up for a rebound and get shoved in the back. The next day you have lower back pain. You keep thinking it'll go away, but it's now four weeks later and your back is still stiff and sore. Had you seen your chiropractor the first week, after the pain had persisted for four or five days, treatment might have been pretty straightforward. Now you learn it's going to take at least several weeks of treatment before you can play ball again. Not good. Procrastination with your health always costs more time and more money in the end. Prevention and, if necessary, early detection, are the keys.

When it comes to your health, the opposite of procrastination is managing your symptoms. It's not necessary to run to your chiropractor for every ache and pain or to run to your family physician for every sniffle or low-grade fever. However, it is important and necessary to pay attention to what's going on with your body. Pay attention and make note of your symptoms. If minor symptoms linger and become chronic, it probably means something is wrong and your body needs some assistance to get better. Once you begin paying attention a learning curve will kick in. You'll develop skill in identifying problems that need attention. The next step, of course, is to pick up the phone, make an appointment, and get the help you need. Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama will be glad to be of service in identifying the problem and providing appropriate treatment or a referral when necessary.

Millar Chiropractic - Madison AL

1908 Slaughter Rd. 

Madison, Alabama 35758

(256) 430-2700

http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

Madison AL Chiropractors Talk About Gluten Intolerance

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Starting a Gluten-Free Diet

A strict gluten-free diet is the first one step in treatment of gluten intolerance and celiac disease.  It is critically necessary to treat the disease, as symptoms of these disorders will only resolve when gluten is removed from the diet. Even minuscule amounts of gluten can reactivate the disease-causing immune reaction mechanism. As little as 20 parts per million (ppm; a standard measure of concentration) can cause symptoms in a person who is gluten intolerant. The very good news is that gluten intolerance and celiac disease are receiving a much higher media profile. The Media are now focusing on these disorders, with featured content appearing frequently in the national press. The result is that gluten-free foods and household products are becoming much more widely available.  It has never been easier to avoid gluten.  Most health food stores and quality grocery stores have created a gluten-free section and continue to expand their offerings.  Many gluten-free foods can also be ordered online. Tinkyada is a brand that offers gluten-free pastas, made from rice, that are a great substitute for wheat pasta. You can even enjoy fresh made pizza at local restaurants, such as Pane e Vino and Mellow Mushroom, which provide the option of choosing gluten-free crusts.

About 40% of Americans are genetically predisposed to become intolerant to gluten. At least 1% of Americans (about 315,000 Americans) have the very severe form of gluten sensitivity, called celiac disease. It is possible that the percentage of Americans suffering from celiac disease may actually be much higher reports the NCHS the National Conference on Health Statistics, because most physicians simply do not recognize the signs and symptoms of celiac disease when presented. Celiac disease has been nicknamed the "great masquerader" as the disease often presents with a variety of signs and symptoms. A person who is gluten intolerant may develop celiac disease after repeated exposure to gluten.

So what exactly is gluten? It's a complex of proteins that are found in wheat, rye, and barley. When eaten, the human digestive tract is unable break down the gluten proteins into its component amino acids, so the gluten proteins remain  undigested in the gastrointestinal tract until they are excreted. 

The body tags proteins as "self: or "Foreign." In those persons who develop celiac disease, the gluten proteins are identified as "foreign" and their immune systems launch a reaction against these proteins trying to kill them. Infants, children, teenagers, and adults, may have this reaction, and continued exposure to gluten may cause development of celiac disease.

The Western Diet is made up of significant amounts of Wheat, rye, and barley. Think about the last time you went to a restaurant. They served bread. Almost all breads are made from one or more of these three grains. Then think of our daily consumption of cereals, cookies, cakes, pizza, bagels, muffins, and don't forget all pasta are just a few of the foods that contain gluten. Additionally, gluten is found in nearly everything we consume from vitamins, to shampoo, to toothpaste, household cleansers, and even prescription drugs. Wheat-based binders are often used in the manufacturing process of many food and non food items. 

A susceptible person's initial immune reaction to gluten will often worsen with continued exposure. Eventually the immune reaction may damage the lining of the person's small intestine, leading to the classic symptoms of Irritable Bowel - abdominal pain, constipation and/or diarrhea, and abdominal bloating.  Intestinal damage causes these very unpleasant and debilitating symptoms to get worse and leads to Celiac Disease and other serious diseases. One of the major consequences of celiac disease can be malnutrition because the damaged intestinal lining is unable to properly absorb needed nutrients.

Gluten intolerance may be related to a variety of serious disorders. Perhaps surprisingly, research has pointed to neuropsychiatric conditions such as attention deficit hyperactivity disorder (ADHD), autism, and schizophrenia may be associated with underlying gluten intolerance and celiac disease. Evidence suggests that arthritic conditions such as rheumatoid arthritis (RA), systemic lupus erythematosus (lupus), and psoriatic arthritis may also be related to gluten intolerance. Endocrine conditions, which are so prevalent today, including diabetes, hyper- and hypothryroidism, and Addison's disease are often related to gluten intolerance and celiac disease. Infertility and frequent miscarriages may also be related to an underlying condition of gluten intolerance. What did the Greeks say, "So goes the gut so goes the body."

It is important to realize that gluten intolerance and celiac disease may be an underlying cause of many of these serious medical conditions that have not been treated successfully. It may be critical to consider gluten intolerance as an underlying cause of these various disorders and to take appropriate action. Patient knowledge and increased physician knowledge and awareness are crucial to correctly identifying a hidden problem.3

Dr. Greg Millar, and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama are experts in nutrition and is trained to identify underlying causes of health problems. Additionally, chiropractic treatment may help restore more normal and more effective immune system functioning. In cases requiring a holistic, multidisciplinary approach, chiropractic treatment is a crucial component.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Selimolu MA, Karabiber H: Celiac disease. Prevention and treatment. J Clin Gastroenterol 44(1):4-8, 2010
2Setty M, et al: Celiac disease: risk assessment, diagnosis, and monitoring. Mol Diagn Ther 12(5):289-298, 2008
3Schuppan D, et al: Celiac disease: from pathogenesis to novel therapies. Gastroenterology 137(6):1912-1933, 2009

Madison AL Chiropractors Talk About Flourishing

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Chiropractic Care Can Help You Flourish

Health problems can make it more difficult to fully participate in life. For example, chronic back pain can make a person  anxious and irritable.  It can limit a person's activities, saps their energy and wastes valuable metabolic resources. Being in pain and the resulting physical limitations can also become emotionally draining. According to Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama, chiropractic care may offer significant benefits in the treatment of back pain and many other physical ailments. Gentle chiropractic treatment helps reduce pain by increasing mobility and lowering the inflammation in affected ligaments, tendons, and muscles. As the person's pain disappears, their interest in daily activities begins to expand. Reducing pain is an important factor in increasing involvement in life. As optimal health and physical functioning is restored, the person's ability to thrive and flourish is restored as well.

How do you decide how well your life is going? Whether you're fulfilled and happy vs. just going through the motions? Whether you're stagnant or instead expanding and developing yourself as an individual?  To put it simply, do you awaken feeling excited at the prospect of a new day? Or do you instead wish that you could remain hidden beneath the blankets, putting off your daily routine for as long as possible?

"Flourishing" is a term long-used by philosophers to describe a state of ongoing positive engagement with life. When a person is flourishing, he or she is not only an engaged and interested participant in life, but also tends to expand and widen their range of experiences. Many of us think of our plants and gardens when we think of the word "flourishing". A plant or tree that is flourishing is replete with new branches, leaves and buds. The bark of a tree that is flourishing is often a deeper, richer shade of brown than one that is not. Its leaves will be a more vibrant green in the summer and display more intensely colored foliage in the fall. All the flourishing tree's semi-moving parts will be joyously turned toward the sun's life-giving rays.

Sociologists and Psychologists often characterize well-balanced individuals as happy. But "being happy" seems like a relatively passive state. Of course it's wonderful to be happy, but being happy is more of an emotional, subjective state of being. A person is happy in response to something else. In contrast, when a person is flourishing they are an active participant in creating their happiness. Someone who is flourishing is the initiator rather than the responder. They are in the driver's seat, and get to say how things are going to go.

So how can we achieve a state of flourishing? As always, it's the journey, not the destination, that provides the biggest payoff - in this case, a fulfilling, joyful life. Don't think of flourishing as an endpoint, but rather think of it as a moving target. We need to be proactive to replenish, reinvigorate, and revivify our lives each day. It takes some effort to live a full and satisfying life, rather than merely exist. Living this way requires imagination, interest, action and creativity. Flourishing is an outcome of taking an active and proactive role in one's life and participating fully in all the wonderful aspects of life.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Menk OL, et al: Exploring measures of whole person wellness: integrative well-being and psychological flourishing. Explore (NY) 6(6):364-370, 2010

2Fosha D: Positive affects and the transformation of suffering into flourishing. Ann NY Acad Sci 1172:256-262, 2009

Madison, AL Chiropractors Talk About Getting in Shape for Summer

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Pay Attention to Your Body

Everybody likes to have fun. We work hard, and when we play, we like to go all out. When exercising or playing sports however, it's important to pay attention to the feedback our body is giving you.  If you ignore the friendly messages your body is sending you, your body will probably get your attention in a more unpleasant way. And when that happens, there may be significant recovery time involved. Paying attention to your body's signals can save a lot of downtime. Important warning signs include shortness of breath, feeling faint, and sometimes intense muscle soreness and other pain. Any of these symptoms mean you're working too hard, doing too much, or working beyond your current physical capabilities. Slow down and back off a bit. Tell yourself that's enough for the day and you'll be able to get back to it again tomorrow. Your chiropractic physician can help you design challenging and fun exercise routines that will work best for your particular body and current state of fitness. They will be able to recommend stretches, sports, and other activities that align with your fitness goals and interests - helping you to be active, healthy and well

Summer is finally here! It's time to have fun in the sun, making the most of these extra hours of daylight.  If you have let things go a bit, getting back into shape may seem like a very good idea right about now.  We all like to look good in our shorts, tank tops, swimsuits and other summer attire. Even more importantly, we want to be able to participate in all the fun activities we enjoy without huffing and puffing, and without having to constantly think about restrictions and limitations.

So how do we return to fitness? According to Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama, there are three main aspects on which to focus - losing excess weight, increasing strength and muscle tone with weight-training, and improving aerobic fitness.

Whether you want to lose ten or twenty pounds or more, the basic principles remain the same. First of all, watch the size of your portions, choosing to eat several small meals each day. Eat slowly by putting your fork down between bites, chew your food well, and do not overeat. You should never feel stuffed after eating. In fact, you should really not even feel full. Instead, pay attention to your body's cues that tell you you've had enough before you get too full.

In order to keep your energy up and keep your hunger at bay, make sure that each meal includes both protein and healthy fats such as pasture butter, organic coconut oil or organic olive oil. This will help to retrain your metabolism, helping you to become naturally leaner. This will also help to optimize your energy, balancing your insulin levels throughout the day. This is especially crucial for those who are pre-diabetic or hypoglycemic. Be sure to check with you doctor to make sure your new eating and fitness plans are appropriate for you.

Regaining aerobic fitness is very important for summer activities. The simplest way to begin is to start with a very basic walking program - just ten or fifteen minutes of easy walking each and every day. Chances are, you'll be surprised at how enjoyable it is. After getting in the habit of enjoying this short walk each day for a week or two, slowly increase the length of your walks by a minute each day until you've built up to thirty-minutes. When it becomes very easy for you to walk for thirty minutes, increase your pace, but do it gradually over several weeks. 

At some point, depending upon various factors such as your age, weight, general condition, cardiovascular health and any musculoskeletal concerns, you may want to consider alternating walking with a few short sprints.  Intermittent sprinting is very effective for losing weight and improving your metabolism, but it can be particularly challenging to your cardiovascular system and hard on your joints. Because of this, it is especially important to get advice from your doctor before beginning this type of high intensity intermittent training. (Particularly if you are overweight and/or have any health issues.) 

Please also make sure that you stay well hydrated. This is especially important with the increased summer temperatures and humidity here in Alabama, and increased physical activity. Avoid strenuous exercise during the hottest part of the day and don't be afraid to take a break if you feel yourself getting overheated.

Elliptical machines, treadmills, stair machines and stationary bikes can be a very good alternative for increasing your aerobic fitness - especially if you have joint problems that preclude sprinting as an option. As with the walking program described above, it is very important to build up gradually. Building up to using high intensity interval training methods, with one or more of these activities, is a great way to get in shape and improve your cardiovascular fitness. Most of these types of fitness equipment have options that you can choose that will alternate between easier and more difficult settings, providing an effective interval workout.

Weight-training is another important aspect of physical fitness. It tones your muscles, prepares your body to do physical work, and best of all, it causes your metabolism to burn fat even while you're resting. There are many excellent books and workout videos available that can help you to begin your weight-training program. If you have a knowledgeable friend, ask them to check your form and offer advice. Or take a few classes with an experienced instructor or trainer if you're feeling overwhelmed. That should give you the confidence to continue your workouts on your own. Remember to start slow and use lighter weights with fewer repetitions than you think you can do, as your body gets used to the new movements. The benefits of strength training are well worth your efforts.

If at any time you experience DOMS (delayed onset muscle soreness) which will usually occur a day or two after overdoing it, try an abbreviated session doing the same types of movements with little or no weights, followed by plenty of stretching once your muscles are nice and warm. This will usually help your body clear the lactic acid from your muscles, thereby reducing soreness. And don't forget to visit your chiropractor to make sure you are in optimal condition for exercise.

You'll soon find that you're feeling better and stronger, and ready to enjoy all that summer has to offer.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Simkini-Silverman LR, et al. Lifestyle intervention can prevent weight gain during menopause. Ann Behav Med 26(3):212-220, 2003
2Knuttgen HG. Strength training and aerobic exercise: comparison and contrast. J Strength Cond Res 21(3):973-978, 2007