Thursday, March 16, 2017

Is your diet aging you?

Is Your Diet Aging You?

We’ve all heard the saying, “you are what you eat.” No doubt, the foods we ingest have a big impact on what we see in the mirror — and we’re not just talking about a few extra pounds around the mid-section. I’m just going to give it to you straight. Plain and simple, your diet could be (prematurely) aging you. But, here’s the good news. A few changes to your eating habits now can help to keep your skin looking youthful, and your body healthy for many years to come. It all starts with making better choices.
Want to look like a million bucks? You have to eat better.
Experts say poor quality foods (like trans fats) cause inflammation. And aging is basically a chronic inflammatory state, says Dr. Timothy Harlan, an Assistant Professor of Medicine at Tulane University, in an interview with Web MD. You can absolutely look older because you are eating crap.
Too much sugar and processed carbohydrates like pasta, bread, and baked goods — you know, everything we love — can actually damage your skin’s collagen. (Collagen is what keeps your skin springy and resists wrinkles.) These foods can also affect your overall health. They have been linked to heart disease and diabetes. If you want nice skin (and good health), you’re just going to have to eat more fruits and veggies.
This means you will need to eat less of these…
  • Anything deep-fried in oil can create (or add to) inflammation in your body. Trans-fats can raise your LDL (“bad” cholesterol) and lower your HDL (“good” cholesterol). This can increase your risk for heart disease. So stay away from the French fries and potato chips! They aren’t just bad for your skinny jeans…
  • Sugary pastries and sweets (like donuts and cookies) are packed with sugar, which may cause wrinkles, and can even lead to acne. Who wants to deal with that?
  • Fatty meats are high in saturated fats. Try to choose something leaner, like a tenderloin cut when you can. Look for ground beef that is at least 95% lean. Or better yet, choose ground chicken or turkey breast. You should also try to stay away from the processed meats like hot dogs, bacon, and pepperoni.
  • Moderate drinking might be good for your heart (the jury is still out on this), but heavy drinking revs up the aging process. Moderate drinking is defined as one drink per day for women, and two drinks for men.
Instead, choose a heart-healthy, Mediterranean-style diet.
This means eating more fruits, vegetables, whole grains, low-fat dairy, and lean protein. These foods help fight (rather than cause) inflammation and keep you looking young and fresh. Experts say we should eat whole foods, closest to their natural state. Greens like romaine lettuce, broccoli, spinach, and arugula are all great options. Tomatoes, watermelon, grapefruit, and asparagus are also good, not to mention delicious! Fish like salmon and tuna make the grade, as well as black beans, chickpeas and oatmeal.
“All foods in moderation are part of a healthy lifestyle. It is essential for your intake to be balanced. Too much or too little of anything is unhealthy and can result in decreased immune function,” says local Registered Dietician Pam Neumann, MPH, RD, LD. “Those gaps and lack of balance — combined with inadequate physical activity — can become problematic as we get older.”


Scott Chiropractic and Wellness
Matthew Scott, DC
5080 Virginia Pkwy Ste 550
McKinney, TX 75071
(972) 540-5445

Wednesday, February 8, 2017

Sports Injuries: Spondylolisthesis

Sports Injuries: Spondylolisthesis


As long as sports are being played, there will always be a risk for injury. The injury that most often occurs in gymnasts, football players, and weight-lifters is a crack or stress fracture in one of the vertebrae, called spondylolysis. This fracture occurs because of overstretching (hyperextension) of the lumbar spine from overuse. When the vertebra fails to maintain its proper position in the spine – and the vertebra starts to shift or slip out of place – this condition is called spondylolisthesis.


Spondylolisthesis is a condition that affects the lower vertebrae. It develops when one of the lower vertebras to slip forward onto the bone directly beneath it. This condition can be painful and sports aside, the causes vary based on age, heredity, and lifestyle habits. Spondylolisthesis patients who have severe or “high-grade” slips may experience tingling, numbness, or weakness in one or both legs. These symptoms result from pressure on the spinal nerve root as it exits the spinal canal near the fracture.
Symptoms
It’s important to know that spondylolisthesis may not cause symptoms for years after disc slippage has occurred. However, symptoms may include:
  • Persistent low back pain
  • Stiffness in your back and legs
  • Low back tenderness
  • Thigh pain
  • Tight hamstring and buttock muscles
  • Difficulty standing and walking
Diagnosis
Like any condition, physical exams are the first step in diagnosing spondylolisthesis. If you have this condition, you are likely to have difficulty raising your leg straight up or outward during simple exercises. If the pain is severe, the doctor may recommend an MRI (magnetic resonance imaging) scan to clearly display the soft tissue structures of the spine (including the nerves and discs between the vertebrae) and their connection to the cracked vertebrae and (if any) disc slippage.
Non-Surgical Treatment
The treatment for spondylolisthesis depends on the severity of pain and vertebral slippage, but non-surgical treatments can help ease pain and guide your bones back into their appropriate location. In addition to ultrasound therapy, electrical muscle stimulation, hot-and-cold therapy, and massage, your doctor may recommend a physical therapy regimen. During physical therapy, an individualized treatment plan is developed to keep you pain-free and assist you in healing. At first, the exercises you perform may include gentle stretches or posture changes to reduce back pain, hamstring pain, or other leg symptoms. However, as your legs get stronger, more vigorous exercises will be introduced to the process such as stationary biking or swimming. The goal of each exercise is to improve flexibility, strength, endurance, and the ability to return to your daily activities. 

Scott Chiropractic and Wellness
Matthew Scott, DC
5080 Virginia Pkwy Ste 550
McKinney, TX 75071
(972) 540-5445

Tuesday, July 19, 2016

Natural Energy Boosters to Beat Summer Fatigue

Beat Summer Fatigue with these Natural Energy Boosters 

Stretch

Stretching has been proven to increase blood flow to the body and help it function better.  The additional blood flow supports the body systems which increases energy and stamina.  Stretching helps to provide relaxation and reduces the risk of injury.
Stretching

Wind Down

About one hour before bed turn off the TV, put work away, take a warm bath and journal your day.  This will allow your body to prepare for a restful night’s slumber.  By winding down before bed you will sleep better and wake up more energized.

Breathe

When you begin to feel stressed during the day, just breathe.  Find a comfortable position by leaning back in your chair and place your hands on your abdomen. Inhale for four counts. Your abdomen should rise as you inhale.  Exhale very slowly for eight counts.  Do this inhale/exhale exercise until you feel the stress leave your body. Deep breathing will help to bring a higher level of energy, focus and concentration.

10 Minute Walk

Working in front of a computer for eight hours a day can be a big energy drainer.  Create the habit of periodically taking a 10 minute walk.  As you walk reflect on all of the things and people in your life you are thankful for.  Doing this everyday will be a mental and physical energy builder.  You may burn a few calories as well.

Get Some Sun.

In a landmark study, scientists at the University of Edinburgh in the UK suggest that time in the sun lowers blood pressure and improves overall health.  According to Phil Rice, a virologist at St. George's Hospital, University of London - sun exposure can prolong life and prevent infectious disease.

Be Well Adjusted

In addition to all these simple energy boosters, a periodic chiropractic adjustment has been shown to improve energy and stamina allowing you to perform at an optimal level of health and function.  If it has been a while since you’ve received a chiropractic wellness adjustment we encourage you to call our office and schedule an appointment.


****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.


Scott Chiropractic and Wellness
Matthew Scott, DC
5080 Virginia Pkwy Ste 550
McKinney, TX 75071
(972) 540-5445

Monday, July 11, 2016

How to Treat and Recover from an Ankle Sprain

Quick Recovery From an Ankle Sprain 

Caring for a sprained ankle immediately following the injury will ensure a quicker and better recovery compared to just waiting it out.  After suffering a sprained ankle, people all too often attempt to “walk it off”.

When a sprain occurs, the heel and ankle bones become forcibly rotated into an abnormal position. These bones and joints lose their healthy alignment.  This forceful movement causes abrupt stretching and micro-tearing of the ligaments in the ankle.  As a result, the ankle will become swollen, painful and it may even bruise.

There are specific measures you should take immediately after injuring an ankle as the result of a sprain.

Ankle SprainThe first thing you should do is to apply ice over the painful, swollen areas.  You can simply apply a bag of crushed ice over the ankle and use an elastic bandage to secure the ice in place.

For more severe sprains, one of the best icing methods is to submerge the foot and ankle into an ice bath.  An ice bath can be made by filling a bucket with enough cold water to completely submerge the foot and ankle and then add several ice cubes.

In either case you should ice the affected ankle for 15-20 minutes, repeating every 60-90 minutes as needed.

Two other measures you should take after spraining an ankle is elevation and compression.

Keeping the foot elevated above the level of the heart will facilitate a quicker reduction in swelling.  At nighttime you can use a pillow to prop the foot to maintain that elevation.

Between periods of icing, an elastic bandage can be wrapped around the ankle to reduce swelling and to provide support.  Be certain to begin wrapping the elastic bandage around the foot and work upward toward the ankle.  The compression should be snug, but not too tight where circulation to the foot becomes compromised.

Very Important…

As soon as possible after an ankle sprain, you should come in to our office for a chiropractic foot and ankle evaluation.  A gentle chiropractic adjustment will reset the alignment of the heel and ankle.  Restored ankle alignment will ease the tension and pressure from the injury, allowing the body to heal and regain its function much faster.

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.



Scott Chiropractic and Wellness
Matthew Scott, DC
5080 Virginia Pkwy Ste 550
McKinney, TX 75071
(972) 540-5445

Tuesday, June 7, 2016

Why do I get shin splints?

The Cause of Shin Splints 

"Shin splints" is a catch-all term for lower leg pain that is usually caused from abnormal stress to the muscles, tendons, ligaments and bones in the lower extremity.

There are a number of factors contributing to shin splints such as overpronation of the foot, inadequate stretching, wearing worn or poorly fitting shoes, or excessive stress placed on one leg or hip.  Another common finding associated with shin splints is a misalignment of the talus (ankle bone).

When you run, the talus naturally rotates relative to the tibia & fibula (the two lower leg bones).  After prolonged stress to the foot and ankle, the talus will often lose its healthy alignment becoming locked in an abnormally rotated position.  This is a misalignment problem and it causes great stress on the soft tissues between the tibia and fibula.

Shin SplintsThis talus misalignment will cause pressure between the two lower leg bones.  As a result the fibula will splay apart from the tibia.  This slight spreading apart of the two lower leg bones will cause significant stress and strain on several of the muscles and supporting soft tissues in the leg and calf.

Continued running will exacerbate this condition causing the leg pain to become unbearable.  Runners and other athletes may have to discontinue all activity for a period of time until the pain subsides.  However there is a very effective solution for shin splints without having to discontinue your activities in most cases.

Specific chiropractic adjustments to the ankle and foot joints will alleviate much of the stress on those strained leg muscles, tendons and ligaments.  When the talus regains its healthy alignment, that stretching force between the tibia and fibula becomes relaxed.

The fact that we adjust the feet and ankles is unique for chiropractors.  Where most chiropractors focus mostly on the spine, we also attract many patients for conditions involving the feet, knees and other extremity joints.  Our foot patients love getting their feet adjusted!

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.



Scott Chiropractic and Wellness
Matthew Scott, DC
5080 Virginia Pkwy Ste 550
McKinney, TX 75071
(972) 540-5445

Wednesday, April 20, 2016

Arches in the foot are designed for....

FOUR Arches in Each Foot

There are 26 bones and four arches in each foot.  Those arches are designed to absorb a large majority of the shock and force from each step you take.

FOUR Foot ArchesThe average person walks several thousand steps each day.  A sedentary person may only walk a couple thousand steps but an active person could easily walk over 10,000 steps each day.

Hypothetically, imagine if you were sitting at your desk and pounded the palm of your hand on top of your desk two-thousand times every day for an entire week.  Your hand would probably become very sore.  Pounding your palms on a desk is only a fraction of the stress that your feet experience as they absorb the weight of your entire body as you walk.

It makes sense why 72% of Americans will suffer with disabling foot pain during their lifetime (according to the American Podiatry Medical Association).

When the arches of your feet are intact, you stand a much better chance of having healthy feet.  When you lose the healthy alignment of one or more of the 26 foot bones, you will begin to experience dysfunction.  Your foot is not able to absorb the shock and stress from each of those steps you take on a routine, daily basis.

Specific chiropractic adjustments to the bones and joints of the feet are crucial for optimal foot health and arch integrity.  Our chiropractic clinic focuses on adjusting the feet to improve alignment and function.

If you have a family member, friend or acquaintance who you know suffers with foot pain or other symptoms, we encourage you and thank you for telling them about us and referring them in for a chiropractic foot exam.

****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.



Scott Chiropractic and Wellness
Matthew Scott, DC
5080 Virginia Pkwy Ste 550
McKinney, TX 75071
(972) 540-5445

Thursday, April 14, 2016

Texting and Hand Pain

Avoid Hand Pain Related to Texting 

Did you know that one of the common causes of hand pain is related to texting with your handheld PDA device?

There are three main factors that can increase your chances of developing a painful hand condition from using your phone to send messages.  We will discuss those factors as well as what you can do to greatly reduce the stress on your hands while messaging others or surfing the web.
    1. Prolonged Texting:  One of the greatest factors as to why you may suffer a texting related hand injury is the length of time you spend texting at once.  Typing on your smartphone for more than 10-15 fifteen minutes can begin to fatigue the tiny hand muscles and begin to cause stress on the thumb joints. 

    Sending several texts over the course of one hour is less stressful on your hand than sending those    same texts within a ten minute period.  What’s more traumatic on your hand is if you engage in mass texting for short periods several times each day.  
     Texting
    2. Single Handed Texting:  Holding your smartphone in one hand while using that same thumb to type will potentially lead to overuse of your thumb joint where it connects to the wrist.  The thumb has a broader range of motion and is therefore more versatile than the fingers.  This gives the thumb the natural ability to type away on the touch display of your phone. 

    The challenge with this is that your thumb will often encounter stressed motions and positions as the movements are not natural.  You’ll be inclined to stretch your thumb outward or move it into compromising positions as you employ single handed texting.  A better solution is to hold your smartphone using both hands, while one or both thumbs participate in the typing process.  This will alleviate much of the stress and strain on your thumb joints.

    3. Size of Phone or Handheld Device:  The smartphone options made available in the marketplace seem to get a little larger each year.  From a hand health standpoint, bigger isn’t always better when it comes to the phone you choose.

    With larger phones your thumb will be forced to stretch farther across the display, causing a greater amount of physical stress to your hand.  This is especially so with single handed use as described above.  When using a larger device, you definitely should consider using both hands when texting, messaging or surfing the web.

    Optimal thumb function while texting requires healthy alignment of the wrist and hand bones and joints.  When these bones and joints are aligned properly the connecting muscles and tendons will function harmoniously to provide proper thumb movement.

    Chiropractic adjustments to the wrist and hand can alleviate the stress and dysfunction associated with thumb and other wrist/hand musculoskeletal conditions.

    ****Disclaimer: This content is solely for informational purposes and should not be substituted for medical or chiropractic advice. It is recommended that you seek professional advice by a licensed health care professional.



    Scott Chiropractic and Wellness
    Matthew Scott, DC
    5080 Virginia Pkwy Ste 550
    McKinney, TX 75071
    (972) 540-5445