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Help for your Stress!!

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Issue Jul-Aug

2009

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Thoughts on the King of Pop and Living “Mach V” with your Hair On Fire Joel P. Carmichael, DC, DABCSP

A good friend of mine is often heard saying that life in the new millennium is often lived “Mach V with your hair on fire.” He has a view of American culture like no other -- he spent the better part of the last 2 decades as a missionary in India. Coming home on furlough was always a bit of “culture shock” for he and his family (just as going to India was culture shock for me and my family!) It’s good to be busy, to live with purpose, and to accomplish something bigger than yourself. Hard work and a life’s calling are blessings, albeit sometimes “in disguise.” But life is accelerating and we need to recognize our limits and carve out time to rejuvenate and nourish ourselves with what is most important. If we don’t, we’ll flame out. We’ll buckle under the stress. And our health will suffer the consequences. A life principle I’m learning is illustrated by the recently departed King of Pop, Michael Jackson. The principle is this: Know when to stop. (I’m not trying to be cute here.) Michael was a good-looking young man before he invited a few too many cosmetic surgeries. Dang! My humble opinion is that he should have stayed the hand of the plastic surgeon who was whittling away at his nose to look like a number 2 pencil before a college entrance exam. His appearance would have improved had he known when to stop!

I grew up hating to have to dry the dishes. But there was no such thing as dishwashers then; it had to be done. And actually, with the right attitude, drying the dishes afforded our family the opportunity for discussion and relationship. A modern convenience, the dishwasher, has taken that away. Same goes for T.V. “then and now.” We ate dinner around the table, T.V. off. My Mom reminded my brother and I to take time to chew our food rather than inhale it. We did the best we could, but we were boys. Now, it’s more common to see everybody on the couch facing the same direction watching the tube. Or if we’re at the table, shouldn’t cell phones and Joel P. Carmichael, DC, DACBSP President of The Center for Spine Pain® and Wellness texting be disallowed? Isn’t something important being lost here? Does anybody else feel impoverished by the piracy of time perpetrated by the advent of email? :-)

EDITOR

In 1970 we had about 8,000 choices at the grocery store. Now we are inundated by 90,000 choices at a SuperTarget. When confronted with such massive abundance, how much time is needed to decide what we DON’T want? When are the limits for packing more and more busyness (and stuff) into less and less time (and space) going to be taken seriously by a culture addicted to “more” and “New”? The dishwasher was a good idea, but it deliver on its promise to give us more time for ourselves; it merely freed up time for us to choose to be busier elsewhere. So I’m thinking it’s not the dishwasher’s fault. The point of this discussion is that life lived “Mach V with our hair on fire” pummels our adrenal glands. From atop of our kidneys, these

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Trusted. Preferred. Experts.

Health Coach The Center for Spine Pain & Wellness

Soothing Massage

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Susan Tobin, CMT

Volume Issue Jul-Aug 2009

Just think about an hour all to yourself in a quiet, peaceful room with the soothing sounds of running water and relaxing music. Then add all the proven benefits of massage and you have a winning formula for stress relief. In addition to providing relief from specific aches and pains you may have, massage is calming, enjoyable and feels good. In the short term, your massage will give you a welcome break and leave you refreshed and relaxed. Over time, massage will help your body cope with stress by strengthening the restorative processes that bring the body into balance. The response of the body to stress is complex and involves almost every major system in the body. The body automatically adjusts to a perceived threat and makes changes that are appropriate if one really needs to move in a hurry. The heartbeat accelerates, increasing blood pressure, breathing becomes rapid and shallow, muscles tense, digestion shuts down, circulation patterns shift and different hormones flood the body. These changes in the body provide the energy for action and should last for about 15 to 30 minutes. But today most of us do not physically react to stressors. Stress and worry tend to stick around. Consequently, the chemical reactions that prepare the body for the surge of extra energy may be activated several times a day. Without a clear signal that danger has passed, the body and mind often do not stop and rest and recuperate. Without a proper recovery time, tension builds. We become stuck in a cycle, we can’t unwind and we become prone to disease and dysfunction. Medical research studies have proven that massage reduces the stress-induced arousal patterns. Massage can help the body restore the balance of a relaxed and normally functioning body. Massage lowers blood pressure, increases circulation to muscles and internal organs, increases metabolism, promotes slower and deeper breathing, quiets stress hormones, stretches muscle tissues and detoxifies the body. The result is that you have more energy and often an improved outlook on life. Your body has a stronger immune system and greater resistance to stress related disease. Massage is a powerful antidote to the stress of a fast-paced lifestyle. It provides a natural mechanism for helping the body to adjust to the stress of daily life by helping to bring the body into balance. It conditions the body to move back to normal functioning status and gives you the relaxation time you deserve. Shouldn’t massage be a part of your wellness and preventative care routine?

Chinese Medicine can melt away stress Sue Wheeler, Dipl.OM

What is stress, anyway? According to webmd.com, stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Events that happen to us and around us can put stress on our bodies. How can stress affect our health? Our bodies are designed to experience stress and react to it. Stress can be positive when it keeps us alert and ready to avoid danger. Stress becomes negative when we face continuous challenges without relief between challenges. As a result, our bodies can become overworked and stress-related tension develops. As stated on webmd, stress that continues without relief can lead to a condition called distress, a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Using alcohol, tobacco, or drugs in an attempt to relieve stress can make it worse. Instead of relaxing the body, unfortunately, these substances tend to keep the body in a stressed state and cause more problems. Consider the following:

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Forty-three percent of all adults suffer adverse health effects from stress.

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The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually.

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The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.

Seventy-five to 90% of all doctor's office visits are for stress-related ailments and complaints. Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, or arthritis in addition to depression and anxiety.

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“Mach V” with your Hair On Fire (cont’d) Continued from page 1

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Volume Issue Jul-Aug 2009

little powerhouses crank out “adrenaline.” Living “Mach V” puts these glands in the pressure cooker. Most people I know (patients and friends -- adrenal glands owners all) have adrenals that are under attack and overtaxed. And, of course, I am no exception. In fact, I may be the poster child! In our culture “being busy” is a badge of honor. Unfortunately, I’ve worn this badge since I started a 4:30 am paper route in sixth grade. And somehow I never got off the treadmill. During most decades since junior high, I had no need for an alarm clock. My guts would wake me up. “Driven,” I think they call it. “Highly productive” is a kinder euphemism. I’ve done some wonderful things, to be sure, but one cannot continue at 140% capacity for a lifetime! This is why I now listen to classical music almost exclusively, eliminate (most but not all) caffeine from my diet, and use my home MRS 2000 on a daily basis, often with the SLRS system to “massage my brain” while my body’s cells are charging up. (See www.QuantumStim.com and www.EmedicineU.com for reasons why I believe this technology is an indispensable health essential for almost every household.) When I use the MRS 2000 (MRS stands for Magnetic Resonance Stimulation) normal autonomic tone is restored. That means there is balance between my “fight or flight” nervous system and my “rest and digest” nervous system. It’s truly an “anti-stress machine.” I can virtually guarantee I’ll sleep deeply and restoratively and improve my body’s ability to drink in the oxygen it needs. In this edition of HealthCoach our provider team has produced a great compendium of helpful stress-busting tips. You’ll find concrete action steps you can take NOW to have a better, less stress-dominated life. Choose now to take care of yourself. Know your limits. Know when to stop and rest, and give yourself permission to do so. We’d love to help you and your loved ones, and we definitely have the tools you need, from chiropractic adjustments to acupuncture, good nutrition, and massage! Read more on stress on my July 12th, 2009 Blog Entry at: www.EmedicineU.com, and on Twitter: http://Twitter.com/drcarmichael. Here’s a laundry list of symptoms stress (and stress alone!) can cause: headache, chest pain, pounding heartbeat, high blood pressure, shortness of breath, muscle aches, back pain, clenched jaws (see Dr. Nguyen’s article on page 4!), tooth grinding, stomach upset, constipation, diarrhea, increased sweating, tiredness, sleep problems, weight gain or loss, decreased libido (sex drive), menstrual spotting, and skin breakouts. On the emotional side, chronic adrenal overactivity is proven to correlate with persistent and severe depression, anxiety, a morbid bend toward negative thinking, and a sense of helplessness and impending doom. People may overeat, under-eat, abuse drugs, drink alcohol excessively, experience relational problems and anger outbursts, or withdraw socially.

The dish on cupping Sara Pavone, Dipl.OM My husband’s originally from a small town in rural Iowa. His family is a typical mid-western family. They work hard, go to church on Sunday, slather butter on everything they eat, drive American cars, and take a pill from the doctor when they’re sick or hurt. So when Ryan told them I was an acupuncturist, I think he probably heard crickets on the other end of the line. I went to their cabin in Wisconsin soon after to meet everyone for the first time and Ryan told me to bring my acupuncture kit so I could treat his Dad (Ryan’s idea, not his Dad’s). His father is a hard-working guy, has worked 60 hours a week every week of his life, and will until he passes. Needless to say, he has a lot of tension in his neck and shoulders. So when I told him I brought my bag of goodies and I would give him a treatment, he complied. In addition to their traditional ways and values, they have an immense amount of hospitality and kindness and I think his Dad would have agreed to let me treat him even if I told him I was going to spray Mazola on his back. I wanted so badly to make his Dad feel better. In fact, I was nervous. Afraid to treat a man who had elevator cables for trapezius muscles and golf balls in his upper back? No way! That was usually my dream patient – the patient I knew would walk out feeling better. Acupuncture he was expecting, but I needed to do more. I had to convince him to let me cup him. And, once again thanks to the mid-western hospitality, I did….and it worked. An hour later, I had almost every member of Ryan’s extended family lying face-down on the floor of their A-frame cabin like sardines in a tin, waiting to get cupped. OK, so what’s cupping, then? Well, during a recent treatment, I suggested cupping therapy to a patient for his neck and upper back tension from 40+ hours a week of desk work at a stressful job. His reply was, “Is that where you light the baby food jars on fire and leave big hickeys on people’s backs?” Hmmm…. “You got it,” was my honest response. Technique and therapeutic benefit aside, he was right. Cupping is an ancient Chinese technique used to improve circulation, reduce muscle tension and stress, drain excess fluids and toxins, and Continued on page 6

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Health Coach The Center for Spine Pain & Wellness

Is a sigh just a sigh? Hang T. Nguyen, DC, DABCO

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The Princeton dictionary defines a sigh an utterance made by exhaling audibly or to breath deeply and heavily. Sighs are often correlated with emotions, such as anxiety, anger and frustration or with relaxation or relief, hence the expression “sigh of relief.” Is there a difference between a sigh and a deep breath? Some say a sigh is to recover from what has already happened and a deep breath is to prepare for what's coming. Breathing is a normal, automatic and natural part of being human and vital to our existence. But how often do we think about it, really? Well, scientists have taken notice of the act of sighing and have studied the physiologic effect of conscious breathing in reducing stress, blood pressure and pain. Teigen, KH looked at 3 different studies and concluded that sighs are often unintentional expressions of an activity, plan or desire that has to be discarded, creating a pause before it can be replaced by a novel initiative. A study by Paul G, et al. conducted a study on how deep breathing meditation technique improved medical students’ performance. The students perceived a sense of decreased test anxiety, nervousness, self-doubt, and concentration loss using the technique, and believed it helped them academically and would help them as physicians. McLaughlin L. states that altered motor control associated with back and neck pain appears to negatively impact breathing mechanics, which may have negative consequences on respiratory chemistry. Changes in respiratory chemistry can have profound effects on body system function. Similarly, Elliott WJ, et al. found that deep breathing using a device provided an effective, simple and new nonpharmacologic option for treating high blood pressure without additional side effects. So what does this tell us? Although a sigh is often an automatic reflex or reaction to a situation or emotion can we can make a sigh a CONSCIOUS deep breath and help relieve stress? YES! Here’s a great example… when I drive, I don’t know why, but I tense up and often clench my teeth. I notice that my hands would go numb from tightly gripping the steering wheel. I often say to myself, I have to relax! But by the time I think about relaxing, my jaw is hurting from clenching and my hands are numb again. So I decided to take deep breaths all the time whether I feel stressed or not. It has become as automatic to me as normal breathing now and my jaw no longer hurts and my hands are no longer numb. Deep breathing exercises also helps with restoring good posture. The act of taking a deep breath automatically raises the chest and shoulders. As you exhale, drop your shoulders as you maintain the rise in the chest; this keeps your posture upright without much effort. For those whose shoulders are up by your ears.... you know who you are! This is an excellent way to get those shoulders to relax. I actually have applied this technique to other aspects of my life. I take deep breaths throughout the day, but more when I feel stressed. This has helped me live in the moment and enjoy each of those moments to it’s fullest! So try a sigh with intent and purpose and you may find that those tough moments can be transformed into great moments!

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Teigen KH. Is a sigh "just a sigh"? Sighs as emotional signals and responses to a difficult task. Scand J Psychol. 2008 Feb; 49(1):49-57. McLaughlin L. Breathing evaluation and retraining in manual therapy. J Bodyw Mov Ther. 2009 Jul;13(3):276-82. Epub 2009 Mar 19. Paul G, Elam B, Verhulst SJ. A longitudinal study of students' perceptions of using deep breathing meditation to reduce testing stresses. Teach Learn Med. 2007 Summer;19(3): 287-92. Elliott WJ, Izzo JL Jr. Device-guided breathing to lower blood pressure: case report and clinical overview. MedGenMed. 2006 Aug 1;8(3):23.

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Health Coach The Center for Spine Pain & Wellness

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Fido and stress Philip Sarver, DC

Volume Issue Jul-Aug 2009

The annual cost of stress related diseases in the United States exceeds $100 billion a year as a direct result of health care costs, lost productivity, and absenteeism. Stress is defined as the mental, emotional, and physiological response of the body to any situation that is new, threatening, or exciting. Dr. Hans Selye defined the ways that people respond to stresses as either eustress (positive stress) or distress (negative stress). Chronic stress increases the risk for many health disorders such as: coronary heart disease, high blood pressure, eating disorders, ulcers, diabetes, asthma, depression, headaches, sleeping disorders, and fatigue. Here are some ways to manage and minimize the distress in our lives. Physical activity is on of the simplest tools to control stress. When a person is stressed their blood

Chinese Medicine (cont’d)

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How can Chinese Medicine help with treating stress? One of the basic principles of Chinese Medicine is to help the body restore itself to a state of balance, and thus health. Qi, the essential life force within us all, flows throughout our bodies in pathways or meridians. In a healthy and balanced person, the Qi flows smoothly and in the proper direction within these meridians. In the event of a trauma, whether it be physical or emotional, the Qi can be interrupted, blocked or completely stopped from flowing in the proper direction. This can cause physical pain, as in a neck sprain from an accident, or a headache brought on by constant deadlines. We’ve all suffered a bruise from a fall or a sleepless night from stress brought on by a big project at work. Under normal conditions, and with proper exercise, rest and diet, our bodies can heal from the effects of the physical or emotional stress. But, especially in our “on-the-go” society, we don’t always eat the proper foods or get enough sleep on a regular basis. Over time, the body will respond to this unhealthy lifestyle, manifesting with one or many of the types of symptoms listed above. It can be difficult for the body to restore itself to that healthy, balanced state. That’s where Chinese Medicine is so wonderfully powerful. Rather than taking medications or consuming a stiff drink at night to relieve that stress on the body, Chinese Medicine and acupuncture will actually help the body and mind in a healthy and natural way. With the use of super-fine needles placed in strategic spots on the body, the proper flow of Qi will be restored. Not only will the symptoms be relieved, but with some attention to diet, exercise and rest, combined with Chinese Medicine, the core or root problem of the disharmony will be addressed. Each patient is evaluated on an individual basis. Not every person presenting with stress will be treated with exactly the same acupuncture treatment. Based on the patient’s needs and symptoms, an individualized treatment protocol will be designed and administered. If you have specific questions about your stress and symptoms, or any other questions about Chinese Medicine, please feel free to call the Highlands Ranch office at 303.346.1754, or send me an email at [email protected].

DON’T MISS OUT - MARK YOUR CALENDAR!! AUGUST 6th WE’RE HAVING AN

OPEN HOUSE AND HEALTH FAIR IN HIGHLANDS RANCH -- and YOU ARE INVITED!

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Weʼve made some exciting NEW CHANGES to our Highlands Ranch clinic!! Join us on Thursday, August 6th, from 4 to 7 pm as we raffle off free stuff, provide free health screenings, and basically love on our community in the best way we know how!! This is pre-fall event you wonʼt want to miss!

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Health Coach The Center for Spine Pain & Wellness

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Cupping

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Volume Issue Jul-Aug 2009

loosen adhesions. It feels like a deep tissue massage, and is safe and effective. Cupping is usually used as an adjunct to acupuncture therapy. One or more glass cups are either fixed or move along the skin, usually of the back and neck. A vacuum is created by igniting an alcoholsoaked cotton ball and placing it inside the cup for a split second. The cup is then placed on the skin over specific trigger points in the muscles or moved along the muscles to loosen the soft tissue. Dark red or purple marks on the skin are caused by stagnant blood rising to the surface, allowing fresh oxygenated blood to circulate through the muscle. In my practice, I have found that cupping as an adjunct to acupuncture treatment loosens the muscles for a longer period of time, improves blood flow, and generally leaves a patient feeling more relaxed. Aside from the historical uses, cupping is also used to treat stress, anxiety, insomnia, fibromyalgia, post-surgical pain, sciatica, and digestive disorders. The history of cupping dates back thousands of years in China. Cups made of bamboo were originally used to drain out toxins from snakebites or skin lesions. The use then expanded to post-surgical treatment to divert blood flow from the surgery site. The technique eventually spread throughout Egypt, Greece, Europe, and the Americas. Cupping was commonly used by European and American doctors into the late 1800’s, but its use diminished with the evolution of modern pharmaceutical medicine. Chinese doctors continued to employ cupping as one of the major techniques used to treat common cold, asthma, and neck and back pain, and it is still widely used throughout most of Asia today. We will have taken our annual 4th of July trip to the cabin by the time this publishes and I’ve already gotten the call from my father-in-law. “Don’t forget your suction cups.”

Fido & stress (cont’d) Continued from page 5

For more information or to schedule an appointment at our Denver Tech Center or Highlands Ranch location, please contact us at:

303.382.3616 or visit our webpage at

www.Center4Spine.com ©2009, The Center for Spine Pain®& Wellness All rights reserved.

pressure and heart rate increases, catecholamines in the blood stream will rise, breathing quickens, and muscles become tense. Physical activity such as swimming, walking, jogging, weight training, and organized sports will allow an individual to reduce muscular tension and to metabolize the increased catecholamines. Exercising in the evening helps dissipate the stress that was accumulated throughout the day. Aerobic exercising for 30 minutes will release endorphins, these endorphins act as painkillers and will induce a soothing calming effect. Aerobic exercise will also strengthening the cardiovascular system by decreasing blood pressure and heart rate. This improved cardiovascular health will allow that individual to be less affected by and to cope better with the stresses of daily living. Research has shown that pet ownership can reduce stress-induced symptoms. A UCLA study found that dog owners required much less medical care for stress-related aches and pains than non-dog owners. Petting a dog or cat will relax both the pet and the person petting it providing some stress relief. Interaction with a pet has shown to produce physiological changes like decreasing blood pressure and heart rate. So after a long stressful day at work come home and take your furry companion for walk or run!

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