EAT-MOVE-LIVE—Well, it happened. I’m part of the “club” now.

By Dr. Nic Giebler, D.C

I now own a FitBit. 
I needed a new running watch and decided to go with the FitBit Surge. It’s a watch that tracks how many steps I take each day, how many flights of stairs I climb every day, and it can also be used as a GPS running watch. That last reason was the reason I bought it. But now that I’ve had it for a couple weeks, there is so much more it can do!
I’ve seen so many more people with FitBits on at my office that it has become a regular conversation topic. I’ll ask how many steps they have in that day, or what is their record for most steps in a day, etc.
While not long ago I was skeptical of the whole idea of a FitBit (I’m healthy…I don’t need to know how many steps I take in a day…I count by miles because I’m a runner!), I have to say that I love the concept and I highly recommend it for those of you looking to lose some weight and/or get more active. Here are some of the reasons that I enjoy having the FitBit on my wrist:

5. It hides under your clothes.
It’s not that big. As a chiropractor, I need my wrists to be able to move freely while adjusting and performing muscle work on people at the office. There is no way I’d wear anything larger than this FitBit and not be driven crazy by having it on my wrist. I like the size of the FitBit because hides safely under my professional clothing and doesn’t impact my ability to work comfortably.

4. It gives you a much better idea of the quality of sleep you’re getting.
FitBit will tell you the quality of your sleep, which in turn helps you to concentrate on getting a better nights sleep. This helps with hormonal issues and cortisol issues, both of which sabotage weight loss.

3. It encourages a healthy spirit of competition…
…because you and your friends and family can compare steps walked. Getting you to “compete” takes the focus off of your own preconceived limitations (that we assume are true) and also makes it more of a game to keep walking! This helps you to be more accountable to your goals as well by putting you into competition…and in turn, being on the same “team” with like-minded people.

2. Some FitBits can track your heart rate.
This gives you a great idea of how hard you’re working when exercising, whether you’re burning fat or carbohydrates when exercising, and also lets you know your resting heart rate. The resting heart rate and its variability is a good way to track your overall health and how hard your heart has to work when doing simply day-to-day activities.

1. Keeps me focused on ‘moving’.
If I see that I only have 100 more steps to go to reach my step goal—I will actually stay out longer or walk that extra mile or take the “long way” to the car from the store. Motion is the KEY to better health. The FitBit works great to motivate you to simply MOVE! As someone who considers himself an active person, even I have found myself checking my ‘steps’ and looking to set new records for steps in a day.
So there you have it. If you’re looking for health help, you need to focus on three factors: Nutrition, Exercise, and Mental/Emotional Wellness. I can help with all of these things. One way to be more accountable on your own is through the FitBit! Join the team!

EAT-MOVE-LIVE-“As the twig is bent, the tree inclines.” -- Virgil, (19-70 BC)

By Dr. Nic Giebler, D.C.

Ever hear of a “Trail Tree?” As an avid trail runner, I’ve seen these over the years while exploring trails in the Kettles. It’s a pretty amazing story of how they came to be:

What are Indian trail trees?
Back in the 1600s and 1700s, when Indians were traveling from the Atlantic to the Pacific, and from Canada to Mexico, there were trails all over the United States. They didn’t have GPS or a map, so to find their way from A to B and back home again, they had marker trees, or trail trees, or a signal tree or a yoke tree—they had all kinds of different names for them.
These trees would be bent as saplings, when they were about ¾-inch in size, and tied down. They would be left that way for a year and lock into that position. They used them to mark trails, crossing points on streams, springs to find water and medicinal sites where they would get plants.


So, what do these “Trail Trees” have to do with chiropractic, and more specifically, me and you?
Well, consider the little ones in your life. There is a simple step you can take to make sure your children or grandchildren are not developing with any ‘kinks’ in their body. Read that quote from Virgil again…a small child can’t tell you if something is “kinked” in their spine…but a chiropractor can!
Did you know that at birth, a newborn’s spine is approximately 20 centimeters long? By 24 months, the spine will be over TWICE THAT LENGTH (on average, 45 centimeters)! That is a lot of growth in a short amount of time! By the time a child is 3 or 4 years old, he or she is already half as tall as they’ll ever be!
Those early years are crucial to the development of the muscles and joints. It’s important to make that growth has healthy as possible. What ‘kinks’ may be present in your child at birth?
Consider that a study of 1,000 infants who had what was described as a ‘difficult birth’ showed the most common trauma occurred in the neck. Of those babies, the ones who were adjusted showed improvement with the following disorders: colic, restlessness, fever of unknown origin, and scoliosis.
Consider having that child in your life checked by a chiropractor. It’s an important step, just like getting their teeth checked by a dentist, or eating nutritious foods.
Chiropractic care is the best option, in my opinion, for diagnosis, analysis, and care of a child’s spine. Why is that? Well, on a daily basis at my office I have the opportunity to evaluate, analyze, and treat directly with my hands, dozens of spines! It’s that hands-on experience that make the difference! Think about it…when was the last time your medical doctor actually placed his hands on your muscles or joints and evaluated them? The same goes for your child’s muscles and joints.
The choices made for a young child will have life-long implications. Do the most you can for them because it matters the most right now…while they’re still a ‘sapling.’

A healthier beginning for children

The Chiropractic Society of Wisconsin (CSW) is promoting “Chiro Kids Wisconsin” as a public awareness campaign to give parents information on the benefits of Chiropractic care for children. Many parents currently take their children for regularly scheduled dental and medical appointments and may be missing out on the positive benefits of Chiropractic care for them because they have not had the opportunity to learn about it.
“Pediatric care is a large part of my practice,” says Dr Cindy Munson. “Parents are looking for ways for their children to function at their maximum capacity. Whether you have a full grown spine or a tiny one, if the spine is negatively impacting the communication of the nervous system, the body is then unable to regulate and coordinate optimal function. It is much easier to grow a healthy child than to fix a damaged adult. Clearing the system as it grows prevents the body from developing poor neurologic patterns.  I am always amazed at how quickly children respond to Chiropractic care. Their bodies simply do not have years of stress built into them.”
There are many techniques used in correcting spinal and neurological function. Newborn and infant care utilizes very light pressures and impulses with no more pressure than you could comfortably push on a closed eyelid. As the child grows and matures, different techniques are used. Common reasons parents seek out Chiropractic care for their children include birth trauma,  difficulty breastfeeding, colic ear infections, developmental delays, digestive issues, falls, sports injury and wellness care. The International Chiropractic Pediatric Association’s website is a valuable resource when studying research on conditions and effectiveness of care.
“I so enjoy working with families to boost their baseline of health and to meet their challenges,” says Munson.  In addition to spinal adjusting for nervous system health, Dr Munson also cheerleads her patient members on nutrition, sleep habits, and stress reduction.
For additional information on incorporating healthy choices for your little ones and your family,  Dr. Cindy Munson and her associate, Dr. Londa Jozwowski, In Plymouth are accepting new patients in their Plymouth clinic.

Be Your Own Celebrity

by Dr. Andrew Campbell
Increasing numbers of people are looking to the gleaming lights of Hollywood when considering options for facial rejuvenation. Realistically, the cutting edge technology is right in your own backyard at Quintessa Aesthetic Center. Not only do we offer everything from laser skin rejuvenation to surgery, unlike many of these celebrity doctors, we have a surgeon and staff who go out of their way to tailor your treatment to you. After all, your face has a different story to tell than anyone else*s.\
Dr. Andrew Campbell sought out to revolutionize aesthetic medicine in 1998 when he opened his first location in Sheboygan, WI. As a double board certified facial plastic surgeon, his vision was a space where non-surgical and surgical options could join forces and provide optimum facial rejuvenation opportunities to patients. His philosophy has always been one of balancing one*s inner and outer beauty. Through repairing and then preventing signs of aging, the demand for his talent has radiated throughout the region. Accordingly, Quintessa now has locations in Mequon and Delafield in addition to the flagship in Sheboygan. \
Relationships are the true essence of beauty and the healthiest relationship should begin with the one you have with yourself. At Quintessa, we strive to reconnect the image that you are seeing in the mirror with the way you feel inside. No one is completely comfortable with the aging process, and we understand that. Trusting us with your appearance is a big deal and we do not take it lightly. First and foremost, we listen to your concerns and work alongside you to develop a plan to achieve your long term goals. For some patients, this might mean addressing aging structural components of the face first. Perhaps performing an in-office mini-lift or an upper and lower eyelid lift will be enough to set the clock back to a comfortable time. Then, maybe quarterly skin resurfacing treatments or facials are performed to give the skin a healthy glow and take years of sun damage or bad habits away. Finally, a skincare regime to protect your investment is customized to fit your needs. Some patients prefer to do many of these things all in the same day, whereas other patients desire to gradually take these steps over a period of weeks or months. \
Not every patient comes to us with a cheering section of support from friends or family. For many people, this is the first time considering rejuvenation and it can make them feel uneasy. Albeit incorrectly, many people think that they are the only ones with these insecurities and even feel as if they are vain for having them.  Even the most beautiful celebrities in the world have aesthetic features that they are uncomfortable with. Our staff is incredibly receptive and supportive. We provide our expert opinions on our patients* concerns and then educate them not only on the aging process, but also what corrective and preventative measures exist. \
Dr. Campbell and his staff are constantly undergoing training on the latest treatments available to the public. Subsequently, we are able to bring the same treatments flaunted in beauty magazines and on television nationally to our patients on a local level. Our talented team of medical experts uses science and their vast clinical knowledge to customize an anti-aging plan for each patient. Multiple studies show that when you look good you feel good. When people perceive themselves to look good, they feel more confident. This often provides that extra boost they need to
go out and begin new relationships, or even nurture existing ones, which they may have previously shied away from. We never strive to make a patient look different or look like someone they are not; the goal is to reveal an enhanced, more youthful version of themselves.\
The most rewarding part of our relationship with our patients is going through their journey with them. Countless times we encounter a divorce ready to get back in the dating scene, or a middle aged woman wanting to remain competitive in the job market against more youthful millennials gunning for her position. Or even the overall happily married person just wanting to feel better about themselves. It is these women who are looking to have the wow-factor of a celebrity, yet do not want to tell anyone they had anything done. Luckily, down to even surgical procedures, most of what we do at Quintessa is offered in the office. This means that our patients are able to maintain their privacy and drive themselves home. Even if they are physically alone, they have a network of our staff that remains a support system for them throughout the process.\
We make it a priority to ask patients at their follow up visits ※did anyone notice any changes?§ The consistency of patients* answers is overwhelming. Across the board, our patients report that their peers inquire about them having a new hairstyle, losing weight, or appearing well rested. The phrase &less is more* certainly holds true in aesthetic medicine. We have only mere seconds to project a first impression, and we want to portray the best version of ourselves possible. The divorces, the job hunters, the homemakers, the college students, no matter the procedure, they all have the same end result in common- they become more confident. Confidence is a beautiful thing and we want our patients to have confidence in themselves and Quintessa. Advertisement

EAT—MOVE—LIVE—Can Chiropractic Care Help Arthritis Sufferers?

Arthritis is a big problem that affects many people in lots of different ways.
As far as musculoskeletal pain is concerned, arthritis casts a very long shadow. The symptoms are wide-ranging, and may include pain, swelling, stiffness, and loss of function in the joints. Although arthritis is most often seen in middle aged and older adults, it can also afflict younger people. And it’s not a health condition that chooses its victims based on ethnicity or gender either—arthritis doesn’t discriminate.
While the general public is aware that arthritis is painful, fewer people recognize just how widespread and severe the debilitating effects of arthritis actually are. People with arthritis may experience difficulty with everyday tasks like buttoning shirts or opening packages and containers. They may also find that arthritis limits their mobility. This could prevent them from participating in their favorite activities or spending time with friends and family. In fact, arthritis is a more frequent cause of activity limitation than heart disease, cancer or diabetes. It is estimated that 21 million Americans face some type of disability as a result of arthritis. This suggests that strategies for managing arthritis need to address goals beyond pain relief if they are to be truly successful.

But what exactly is arthritis?
Arthritis is not really one medical condition. Rather, it’s a more general term that refers to inflammation that may affect joints and other parts of the body as a result of more than 100 “rheumatic diseases”, such as fibromyalgia, osteoarthritis, and rheumatoid arthritis. These disorders destroy joints, bones, muscles, cartilage and other connective tissues.

You have choices when it comes to treating arthritis.
If you or someone you care about is suffering from arthritis, you should know that arthritis doesn’t have to mean an end to an active lifestyle. Prior generations may have accepted the condition as an inevitable part of aging and been given a standard prescription of bed rest and drug therapies. However, today’s health care professionals recognize that appropriate exercise and nutrition are also critical to managing arthritis effectively, and they can recommend a much wider range of treatment options. But let’s look beyond just “managing” arthritis. What about preventing it? Well, studies have shown that similar approaches as listed above can reduce the severity and initial onset of arthritis. Like so many other health-related topics, arthritis is driven by chronic inflammation. In other words, it’s driven by diet and stress. So, look to take a more anti-inflammatory approach to diet (eat more fruits, veggies, healthy, natural proteins, and nuts) and avoid refined foods like highly-refined dairy and grains, and junk food. Beyond nutrition, it’s also crucial to USE your joints to keep them healthy. Daily exercise, especially weight-bearing exercise like walking or light weights, is essential.

How We Can Help 
Your chiropractor can play an important role, not only in relieving pain, but also in helping patients with arthritis continue to live a more independent, active lifestyle. For many arthritis sufferers, treatment still begins with a certain amount of rest and medication. But if you have arthritis, a Giebler Chiropractic can help you develop a well-rounded, long-term approach to managing your arthritis in three very important ways:
• Designing an exercise program based on your own unique requirements. Such a program usually focuses on a combination of goals, including (1) restoring any lost range of motion in your joints, (2) improving your flexibility and endurance, and (3) increasing your muscle tone and strength. Numerous clinical studies have demonstrated that inactivity can make joints affected by arthritis even more painful and stiff. It can also have other negative health effects. A properly designed and supervised exercise program can reduce these risks.
• Suggesting dietary changes and/or nutritional supplements that may be effective in reducing or controlling inflammation in your joints. Some research indicates that certain foods can have a role in either increasing or suppressing the body’s natural inflammatory response. Making adjustments to your diet may reduce swelling, redness and pain related to arthritis.
• Adjustments! Chiropractors are specifically trained to detect and correct individual joints in your body that are either not aligned correctly or are lacking proper range of motion. Overall body joint health starts with proper individual joint alignment and individual joint motion—a chiropractor’s specialty!
Keep in mind that some types of physical activity and dietary supplements may actually do more harm than good depending on the specific nature of your arthritis, the joints involved, medications you may be on, and your current treatment plan. So open communication with all the members of your healthcare team—including your chiropractor, family doctor and any specialists you’re working with—is the key to achieving results safely. Both the symptoms and underlying causes of arthritis can vary a great deal by individual, so make sure you’re receiving the individual attention that you deserve.
If you or someone you care about is suffering from arthritis, it helps to know that you’re not alone and that you have treatment options. It also helps to know that it’s not something you ‘just have to live with.’ Many people are looking for a safe and natural approach that doesn’t involve the costs or risks associated with prescription medications or surgery. This is where chiropractic care may be able to provide an effective alternative. We encourage you to call or visit our office today (894-2399) to learn more. We’re here to help!
In closing, consider this quote from a 1957 research study in the Journal of the American Medical Association:
“Deviations in the body’s center of gravity caused poor posture, which resulted in intestinal problems, hemorrhoids, varicose veins, osteoporosis, hip and foot deformities, poor health, decreased quality of life, and a shortened life span.”
Get the help you deserve. The medical community has known about the correlation between arthritis (such as deviations in the body’s center of gravity) and overall health for over 50 years!

Facial Rejuvenation-Youthful Confident Beautiful

by Dr. Andrew Campbell

As we age, our sense of self may not match our appearance. Although aging is inevitable, it’s possible to turn back the clock and look and feel the way we want to. With a multitude of options for achieving facial rejuvenation, how do you decide which is best for you? At Quintessa Aesthetic Center, we understand the fountain of youth is different for everyone, and we focus on rejuvenating and preserving your appearance through a customized combination of techniques and medical grade skincare so you can look the way you feel on the inside: youthful, confident, beautiful.
For those concerned with signs of aging such as mild to moderate skin laxity, Ultherapy is the first non- surgical device that is FDA approved for facial lifting and was voted the Best In-Office treatment by New Beauty Magazine. Using ultrasound- based technology, Ultherapy heats the deeper tissue of the skin to stimulate collagen growth, create lift, and slow the natural aging process.
Visible results can typically be seen within three to six months.
Maintain your anti-aging results with Sciton’s Broadband Light (BBL), where light therapy reduces discoloration, age spots, freckles, redness and more. Studies have proven that regular BBL treatments across several years dramatically decrease a person’s perceived age. The treatment changes the expression pattern of our genes connected to the aging process, resulting in significantly younger looking skin.
Since there’s nothing more beautiful than trust when it comes to treating your face, ensure the provider you choose for facial rejuvenation is qualified, certified and focused on creating a customized, anti-aging treatment plan for you. At Quintessa, we believe the true essence of beauty begins with relationships. Trusting us with your appearance is a big deal, and we go out of our way to ensure you
have a wonderful experience. We love what we do and we can’t wait to provide you with natural results worth celebrating!

EAT-MOVE-LIVE—The ABCs of Nervous System Health

by Dr. Nic Giebler
Before discussing ways that you can keep your nervous system healthy, it’s probably a good idea to remind you WHY you should keep your nervous system healthy. In many ways, your nervous system—your brain, your spinal cord, and the many nerves and sensory receptors that make up your peripheral nervous system—are similar to a computer network. They form the highway along which literally all data transmitted to and from your brain travels. And just as the cables and fiber-optic lines that make up the Internet need to be periodically maintained to keep them in good working order, your nervous system needs to be maintained so that all the signals that coordinate your body’s various functions flow properly and you stay healthy.

Why your nervous system deserves more attention than you’re probably giving it
Your nervous system contains one of the most important parts of your body, your brain. It allows you to think, to learn, to experience emotions like love, joy, and sadness. Combined with the nerves of your peripheral nervous system and sensory organs such as your eyes, ears, touch and nasal receptors, and taste buds, it allows you to experience the world around you and interact with it. If your nervous system is healthy, it enables you to live a long, healthy, and happy life. But if your nervous system becomes unhealthy – due to injury, disease, or neglect – then your health as a whole can begin to degenerate. What we typically consider “aging,” for example, is a process that often begins with a slowing down of and loss of function in the nervous system.
So obviously it pays to keep your nervous system healthy. But how do you actually go about doing this? Fortunately, there are a number of simple things you can do from day to day to help keep your nervous system functioning properly. Here are a few tips:

Eat well to keep your brain and nerves healthy. Your brain, spinal cord, and nerves are coated with a layer of fat called myelin, which needs to be properly nourished to stay healthy. One of the things it most requires is a balanced with ample quantities of vitamins B6, B12, and folate. Emphasize fresh fruit, vegetables, and healthy meats such as grass-fed beef and free-range chicken and eggs.

Stay hydrated. What you drink – and how much – is just as important as what you eat. Drink lots of water every day, especially when you exercise. Limit your intake of caffeinated drinks, because they can actually increase dehydration and weaken your nervous system.

Get sufficient exercise. Regular aerobic exercise—ideally at least 30 minutes a day—can help to keep your nervous system as healthy as much as it helps your heart and lungs.
Get plenty of rest. One of the most debilitating things for your nervous system is sleep deprivation, especially when experienced over a long period of time. If you are feeling tired during the day a lot and having problems with memory, chances are you need more sleep.

Stay on top of medical conditions that impair the nervous system. These conditions include high blood pressure, diabetes, arterial or vein disease, etc.

Use it or lose it. Keep your brain healthy by learning new things. Take a language course, or learn a new skill. Play crossword puzzles or Sudoku to keep your brain active and growing.

Write or draw more using a pen and paper. Interestingly enough, doing this 15 minutes a day is one of the best ways of keeping your nervous system healthy and fine-tuned, because working with a pen on paper requires far more precise brain/motor coordination than typing on a keyboard does. Personally, I practice this by coloring with my son and daughter!

Decrease your use of non-prescription medications. Overuse of over-the-counter medications is the single biggest cause of nervous system problems in older adults.
Finally, try to develop a positive attitude about aging. Reject the notion that your strength, flexibility, balance, coordination and cognitive skills “have to” decline badly as you get older. Over the years, researchers and clinicians have learned that our lifestyle habits—things we control—are key factors in how well we age.
As a chiropractor, I specialize in diagnosing and treating musculoskeletal and neurological problems. I also help patients maintain the health of their musculoskeletal and nervous systems through a combination of therapies that promote proper structural alignment of the back, neck and other joints. Regular chiropractic treatment can help prevent many conditions that cause pain and reduced function as we get older. Call or visit our office to learn more!


EAT-MOVE-LIVE—What Is Nerve Entrapment and How Can It Be Treated?

by Dr. Nic Giebler
Have you ever felt an uncomfortable tingling sensation in your arm after performing the same motion for an extended period of time? Maybe it was after spending a day typing at your computer or raking leaves.
This sensation may be caused by nerve entrapment syndrome, a common condition that is sometimes referred to as either a “trapped nerve” or a “pinched nerve.” Nerve entrapment can be uncomfortable, but there are treatments that can relieve the pain and help get you back to feeling normal.
Your body is equipped with nerves that carry information back and forth between your brain and your limbs, organs, and other body parts. Nerve entrapment happens when a bone, muscle, ligament, tendon, or other tissue presses against one of these nerves. This compression is most likely to occur in response to consistent, repetitive movement. Poor posture, obesity, and previous injury to the affected area are also risk factors.

Symptoms of Nerve Entrapment
The most common symptom of nerve entrapment is discomfort and numbness.
You may feel as though a part of your body has “fallen asleep,” or you may find that your grip has weakened. While you may still be able to function normally with these symptoms, you should seek medical attention if the discomfort does not go away on its own after a few days.
Sustained compression may lead to chronic pain and permanent nerve damage, making timely intervention crucial to a full recovery.
It’s very likely that the joints around the symptomatic area have lost some of their normal range of motion. You also may notice an increase in muscle tension in the area.

Treatment for Nerve Entrapment
Chiropractors are experts in diagnosing and treating problems related to the musculoskeletal and nervous systems, and there are several types of treatment that have been used successfully to relieve nerve entrapment syndrome:
•    Manual therapies, including chiropractic and soft-tissue mobilization.
•    Acupuncture.
•    Low-level laser therapy (LLLT).
•    Transcutaneous electrical nerve stimulation (TENS).
•    Active Release Techniques.
When helping people with nerve entrapment issues, I almost always recommend exercises that will help to stretch and strengthen the muscles around the nerve. There are also specific ways to help reduce inflammation around the compressed nerve.
To the extent that nerve entrapment is fundamentally a structural or mechanical issue, the symptoms can often be relieved with rest. Sometimes, if “it hurts when I run”…you have to stop running for a while! You may need to discontinue the activities that resulted in compression, at least for some period of time.
Also, it’s helpful to wear a splint or brace to keep the problematic area still. Don’t be surprised if you are advised to wear your brace overnight, since many people move around while they sleep in ways that can irritate the compressed nerve. You wouldn’t believe what 6-8 hours in an awkward position can do to a hand or foot!
If you or someone you care about is experiencing symptoms of nerve entrapment, we encourage you to call or visit our office today! We can help!

EAT-MOVE-LIVE—Cooler Temps...Do they really help with weight loss?

by Dr. Nic Giebler

Do cooler temperatures really help with weight loss?
Those who are a bit overweight and are trying to lose a few pounds are generally aware of many of the factors that make it harder to lose weight: the prevalence of high-fat, high-sugar junk foods everywhere we go, inactivity dictated by jobs that keep us at our desk all day, driving as opposed to walking—the list goes on and on. You can add one more item to the list of things that might be contributing to keeping you fat—your home’s central heating system.
“But wait,” I can hear you thinking.  “We naturally gain weight in the fall and winter, don’t we?  Isn’t it in our genetics?  Besides, this is Wisconsin ”it’s cold out there!” you’re thinking.
Yet, as odd as it sounds, a couple of recent studies have suggested that lack of exposure to cold or chilly temperatures may be contributing to keeping us fat. Most of us spend 90% of our time indoors, which means during the winter we are in homes and offices that are heated to temperatures between 65 and 75 degrees Fahrenheit, with the nationwide average being about 72 degrees. In contrast to previous eras, “central heating” also means that we tend to keep all rooms in the house at the same temperature, which reduces exposure to what researchers call “ambient temperatures.” We tend to feel temperature differences only when we go outside.
Researchers in Britain and the Netherlands began to wonder about the long-term effects of this, because our bodies have built-in mechanisms to normalize temperature when it gets cold, which are no longer being used. When our bodies are exposed to cold, we shiver—this is the body’s mechanism for warming itself up and shivering expends calories. Even when it isn’t cold enough to actually shiver—for example in rooms heated to 60 degrees—our bodies generate more heat internally via a process called “non-shivering thermogenesis.”
This process burns additional calories, but also tends to trick the body into producing more brown fat (technically called brown adipose tissue or BAT). Unlike normal (white) fat, which stores energy and calories, brown fat acts more like an internal furnace, consuming calories to expend warming energy. The mechanism that triggers brown fat into doing this is—yes, you guessed it!—cold temperatures.
These were the theoretical ideas that researchers in Britain and the Netherlands used when designing their studies. They suspected that people who are more exposed to ambient temperatures—and in particular colder rooms—might burn more calories and thus lose more weight. The first paper suggesting this was published in 2011 in the journal Obesity Reviews, and found that the time we spend in well-heated buildings did indeed seem to affect the level of brown fat we carry. With regard to brown fat, it’s kind of ‘use it or lose it.’ If you’re not exposed to cold, you’re going to lose your brown fat, and your ability to burn energy will be affected.
But you can get it back. In the study, when people were exposed to 60-degree rooms, their energy expenditures increased by 100-200 calories a day!
Similar findings were reported in a Dutch study recently published in Trends in Endocrinology & Metabolism. The experiments confirmed that people exposed to 60-degree rooms for two hours a day began to exhibit non-shivering thermogenesis, in many cases burning as much as 30% more calories than people in warmer rooms.
This is clear evidence that cold adaptation increases energy expenditure. There is no doubt in this respect.
More long-term studies are needed to validate this effect, of course, especially research involving subjects who are actively dieting and trying to lose weight. Thus far, early indications are that if you are trying to diet, turning down the temperature in a couple of rooms of your house and spending a few hours a day in them might help.
Similar studies have shown an increase in a body’s brown fat when one simply sleeps in a cooler room. So, conserve some energy, save some money on your utilities bill, and also lose some weight by at the very least, turning down the furnace at night spend your sleeping hours at a cooler temperature.

EAT-MOVE-LIVE—Got Neck Pain?

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Upper back adjustments can help!
I’ve told countless people that their headache is really a neck ache, meaning that many headaches are the result of muscle or joint issues in the neck. Well, the same is true for neck pain. Neck pain is often mid back pain!
Almost everyone experiences neck pain from time to time during their lives. On any given day, 10 percent of the adult population is suffering from a stiff neck. However, it’s a different story when that neck pain persists and becomes chronic. Chronic neck pain can result in both physical and emotional distress. Employment statistics suggest that neck pain is second only to back pain as a cause of missed work, affecting as much as 45 percent of the workforce.
If you have experienced chronic neck pain yourself, you may know that traditional medical doctors offer relatively few treatment options. You may also know that most of these options are intended only to manage the pain, not to address the underlying cause. However, recent research published in the Journal of Manipulative and Physiological Therapeutics is hopeful, suggesting that chiropractic adjustments significantly improve patients’ neck pain in a short amount of time.
In the study, 60 patients with chronic non-specific neck pain received spinal manipulation delivered by chiropractors in a double-blind, randomized trial. Two groups of 30 patients were created, and two different techniques of spinal manipulation were employed to adjust the thoracic vertebrae in the upper back. One technique had the patient lying prone (face down), and the other had the patient supine (face up). Measurements were taken before manipulation, immediately afterwards, and twenty minutes later. Little or no difference was found in the relative effectiveness of the two techniques, but both groups reported significantly reduced neck pain, while objective measurements showed significantly improved mobility (cervical range of motion) and a reduced sensitivity to pressure pain.
This study‘s findings correspond with an earlier study that compared the effectiveness of manual therapies provided by a chiropractor, a medical doctor, and a physical therapist to relieve neck pain. In that study, the success rate of the chiropractic groups at the seven-week mark was two times better (68.3 percent) than the other two groups. Patients in the study were able to use far less medication to treat their pain and reported far fewer work absences.
The recent findings also correspond to a survey of alternative health care treatments conducted by Consumer Reports, polling 45,601 of their subscribers. One in four respondents felt that they received better care from their chiropractors than from their medical doctors. More importantly, in this survey, chiropractic care outperformed all other treatments for both back pain (65 percent reporting that it helped a lot) and neck pain (64 percent similarly reporting that it helped a lot). In contrast, the respondents reported that prescription medications only helped 49 percent of the time.
It is gratifying to see that science is confirming what chiropractors and their patients have known for some time—that chiropractic may be the most effective method for treating chronic neck pain. Whether your neck pain is acute or chronic, perhaps you should put your chiropractor at the top of the list of medical specialists to consult. Chiropractic care is safe, gentle, and—above all—it works.
In addition, there are multiple forms of adjustments that can be used, just in case you’re wearing of the ‘noise.’ If you have any questions, don’t hesitate to call me at the office (894-2399) or email me at Thanks for reading! Advertisement

EAT-MOVE-LIVE — Understanding Inflamation

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What you eat truly is the most important determinant in your quality of life now and in the future.
Now that it’s (finally!) getting nicer out, you may be trying to get a bit healthier through more outdoor activities. And, inevitably, you may be noticing some aches and pains that are reminding you that you’re not quite as young as you used to be. That pain is a result of something called inflammation, and it’s inflammation that causes you to feel older and more out-of-shape than you want to. Let’s look into inflammation, and what you can do about it, a bit more.
Natural healing
Inflammation is a natural part of the body’s own self-healing mechanism, but is widely misunderstood and misrepresented in the popular press. First, many people confuse the term inflammation with infection—the two are not the same, although the latter often causes the former. Inflammation is the body’s reaction to the presence of harmful stimuli such as injury, damaged cells, pathogens, or irritants. It manifests as pain, heat, redness, swelling, and loss of function in the inflamed area, but these symptoms are actually part of the body’s own healing process, and an attempt to throw off or expel the harmful stimuli.
Inflammation is classified as either acute or chronic. Acute inflammation describes the body’s initial response to harmful stimuli. It is created by the movement of white blood cells to the injured tissues. This part of the healing process involves the local vascular system, the immune system, and other cells in the affected area.
When the inflammatory response becomes prolonged or chronic, however, the same process can become destructive and has been linked to a number of diseases. Chronic inflammation can result from a failure to eliminate the cause of the initial acute inflammation, an abnormal autoimmune response in which the body mistakes healthy tissue for a pathogen and attacks it, or a chronic, low-intensity irritant that continues to cause the acute inflammation response. Diseases that have been associated with chronic inflammation include asthma, tuberculosis, rheumatoid arthritis, chronic peptic ulcer, periodontitis, ulcerous colitis, Crohn’s disease, sinusitis, and hepatitis. Recent research has linked chronic inflammation with an increased risk of developing type 2 diabetes, cancer, Alzheimer’s disease, and even heart failure.
Researchers have identified many factors that seem to contribute to chronic inflammation, thus increasing the risk of all the diseases associated with it. These include sleep deprivation and poor sleep quality, obesity, and—most importantly—eating an inflammatory diet (including fast and processed foods, trans fats, hydrogenated oils, sugar, aspartame, high-fructose corn syrup, and salt). Stress is also seen as a major cause of chronic inflammation because the stress response sends signals to the adrenal glands to release cortisol, which keeps the body at “high alert,” thinking it has to constantly fight off danger and infection, and thus causing the acute inflammation response more often than is necessary. In other words, you’re always in a ‘fight or flight’ status internally.

Dietary help
Both acute and chronic inflammation can be treated medically using anti-inflammatory medications such as naproxen, ibuprofen, and aspirin. But let’s be honest: do you really want to be popping pills for the rest of your life?
As an alternative to using more serious drugs such as corticosteroids, a diet rich in antioxidants can help to fight chronic inflammation. That’s the information I cover in my nutritional consultations. Your body can only heal itself with the nutrients provided to it through your diet. What you eat truly is the most important determinant in your quality of life now and in the future.
So, give me a call at the office (894-2399)! Let’s get you feeling better from the inside. You don’t need to be a current patient at the office. All you need to be is…ready to make a change. Call me.