Tuesday, June 28, 2016

Ideal Work Station Ergonomics

Ideal Work Station Ergonomics
More and more I see patients with poor posture. Due to workstation ergonomics, text neck , or other electronic devices. Slouching, slumping, or bending forward are all factors relating to poor posture, which can lead to discomfort, fatigue, and backaches. Here are a few guidelines to help prevent neck and back pain at your work station.
Most monitors are not adjustable on their own. Monitor stands can be used to adjust the monitor so the top one-third of the screen is positioned at or just below eye level. The distance that you want the monitor to be is 18 inches, or arm’s length away from where you’re sitting.  Finally angle the monitor 10-20 degrees to eliminate glare.
Wrists and Elbow Positions
Keep your wrists straight. They should be a natural extension of the forearm and not angled up or down. Elbows should be relaxed with lower arm (Elbow to Hand) opened to at least 100 degrees to upper arm (Shoulder to Elbow). If you find that your wrists and elbows aren’t in the proper position. Check your mouse and keyboard if they are in the right position.
Keep your shoulders back and back relaxed. Tense shoulder and back muscles will cause all sorts of musculoskeletal injuries. You want to be sitting up with your back at about a 100 degrees angle to your legs this will help you avoid slouching. Also adjust the back rest to accommodate your lumbar curve. This will displace the weight evenly through the spine. And promote disc health. In addition, sitting at the computer and looking at a screen all day is bad for you. So take at least five minute breaks away from the computer screen every half hour to hour. Take this time to stretch your shoulders, neck and low back. Stretches will be provide by your Chiropractor according to his treatment plan.
Keyboard And Chair Position.
The Keyboard needs to be flat at elbow level. Palms are in a resting position to support hands during resting periods. It is recommended that you have a 5 point swivel chair with wheels with adjustable seat height, and the front of the seat should not be pressing on the back of the knees. Also feet should be resting firmly on the floor; if feet are not supported by the floor use a footrest to compensate. Finally an adjustable height and angle document holder that’s in line with the front of the monitor.  This will help with neck and eye strain.

Dr. Elton Clemence practices at Family First Chiropractic and Wellness Located in Red Deer, Alberta, at 142 Erickson, www.family1stchiro.ca call 403-347-3261 to book an appointment with him today.

Tuesday, June 21, 2016

What to expect from a CranioSacral therapy treatment?

What to expect from a CranioSacral therapy treatment?

Before the treatment - If this is your first appointment, we will first work through your medical history and your expectations from this CranioSacral Therapy treatment. You will then lie down comfortably - fully-clothed. If it is a child (under 16) or infant, you may be present during the entire treatment.
I will then use a light touch (about the weight of a nickel), beginning at the feet, to assess where restrictions and other related problems are in your body.  Once this is completed, I continue to work through other parts of your body.
During the treatment - Most people feel a general sense of relaxation (in fact many people fall asleep early in the treatment). Some people also feel heat, cold or a stretching of tissues in particular parts of the body.  The treatment generally lasts about an hour for adults and 30 minutes for infants and children.  This can vary depending on the person.
Following the treatment – Some people feel light headed immediately after a treatment. You will normally feel tired after the treatment, but after a short rest and a glass of water, you will be well capable of driving home.
The amount of treatment needed depends on the condition, severity and age of the client.  Some people need as few as one treatment to notice changes.

Jeannette Raskin practices at Family First Chiropractic, 142 Erickson Drive, Red Deer, Alberta.  403-347-3261. www.family1stchiro.ca 

Tuesday, June 07, 2016

Flavonoids- What are they?

Flavonoids are a group of phytonutrients found in most fruits and vegetables. 

There are more than 6,000 unique flavonoids, each with its own role to play in your health. Flavonoids are most well known for their antioxidant and anti-inflammatory effects. They're also useful for detoxification and have been found to lower the risk of many chronic conditions. New research even suggests they may help fight weight gain that tends to occur with age.
Many people gain weight as they age, but this isn't an inevitable part of aging. One way to minimize such weight gain is to eat more vegetables and certain fruits because these foods are high in flavonoids.
A study of more than 124,000 people revealed that those with the highest intake of flavonoids had the least weight gain with age. Certain types of flavonoids were more effective for weight maintenance than others.
Anthocyanins (found in blueberries), proanthocyanidins, (found in tea and apples) showed the most significant effect.
Flavonoids are powerful bioactive compounds that appear to benefit numerous conditions. Research has found that women with the highest intake of flavonoid anthocyanins and flavones had the lowest levels of insulin resistance and inflammation.
The study showed eating just one serving of flavonoid-rich berries daily was associated with better control of blood sugar levels and blood pressure.
Research published in the British Journal of Nutrition — a systematic review of 14 studies — also found that intake of six classes of flavonoids, significantly decrease the risk of heart disease.
It appears flavonoids enhance the bioactivity in endothelial cells, which form the linings of blood vessels. Erectile dysfunction, which is often a signal of underlying heart disease, is also inversely associated with flavonoid intake.
A 20-year study conducted by researchers from Harvard University found men who habitually ate foods rich in flavonoids three times a week had a reduced incidence of erectile dysfunction as they aged.

Flavonoids represent up to 20 percent of the compounds present in cocoa beans, making moderate consumption of high-quality (cocoa-rich, low-sugar and organic) dark chocolate a justifiably healthy habit.
In one recent study, those who ate chocolate at least once a week had better mental performance than those who did not.
While flavonoids' antioxidant properties have long been singled out as playing a primary role in their health benefits, researchers are looking beyond their antioxidant capacity when it comes to bone health. These compounds have been said to have "the most potential of dietary components for promotion of bone healthy beyond calcium and vitamin D."
Research suggests:"Bioactive flavonoids are being assessed for properties beyond their chemical antioxidant capacity, including anti-inflammatory actions. Some have been reported to enhance bone formation and to inhibit bone resorption through their action on cell signaling pathways that influence osteoblast and osteoclast differentiation.
… Flavonoids as a class of phytochemicals have promise in protecting against bone loss, likely related in part to their anti-inflammatory properties."
Research published in Current Osteoporosis Reports similarly revealed that flavonoids have a favorable effect on bones. They found positive associations between total dietary flavonoid intake and bone mineral density.

Some examples of top sources of flavonoids are: Onions, Parsley, Oranges, Quinoa, Grapefruit juice, Lemons, Brewed tea, Blueberries, Bananas, Cocoa, Cabbage, Cranberries, Strawberries, Apples, Bell Peppers, Kale, Celery, Tomatoes, Cherries, Garbanzo beans, Chili peppers, Almonds and Peaches.
To naturally increase the flavonoids in your diet it's a good idea to consume a wide variety of flavonoids, which means consuming a variety of different healthy foods.
Dr. Stephen Kelly D.C.
Dr. Kelly works at Family First Chiropractic located at 142 Erickson drive in Red Deer.

Call us today to book an appointment (403)347-3261  www.family1stchiro.ca