If you have shoulder pain after a car accident, you're not alone. Chiropractic Healing Hands For You sees this type of condition often in our Portland office. Let's look at why shoulder pain is frequently experienced after an auto collision and see how your chiropractor can help you heal.
There are at least two ways that you can develop shoulder problems after a crash: by direct injury to the shoulder joint or by radiating pain from the neck.
Direct trauma can be caused by striking your shoulder on a hard object in the car during the crash, or can occur if you have a tight grip on the steering wheel during a rear end impact. With this type of trauma, you'll usually be aware of the pain soon after the wreck.
More frequently, Chiropractic Healing Hands For You finds that shoulder or arm pain does not immediately appear after a crash, but begins a few days or weeks after the accident. This type of shoulder discomfort actually starts in the cervical spine. Injured soft tissue in your neck can tweak nerves in your neck, causing tingling, numbness, or pain in your shoulder, elbow, or wrist.
We've worked with both kinds of shoulder problems in our Portland office. This treatment involves chiropractic adjustments to restore your spine's natural flexibility and home exercises that strengthen your neck and shoulder.
Let us help you recover from shoulder pain. Chiropractic Healing Hands For You has helped many people with the same condition, and we can probably help you, too. Chiropractic Healing Hands For You will first determine what's causing your pain and then work to restore your body to its natural functioning. Call us today at (503) 771-1974 if you have questions or would like to make an appointment.
Humans have been fasting for millennia, either for religious or spiritual reasons or simply due to lack of food. Today, a new form of fasting called intermittent fasting is increasingly popular among those seeking it’s anti-aging and health benefits.
Intermittent fasting, or IF, makes fasting an everyday part of life versus something you do once or twice a year. Many people use it successfully for weight loss and inflammation as well as to improve brain function and insulin sensitivity. The promise of increased longevity is another reason people choose to fast regularly.
Different forms of intermittent fasting
Intermittent fasting can be done in a number of ways:
- 5:2 diet — In this plan you eat normally five days per week, and either fast completely, or severely restrict calories (500-600 calories) the other two days.
- Alternate day fasting — This plan includes normal eating for 24 hours and zero, or very low calories (500-600) for the next 24-hour period, alternating every other day. These 24-hour periods typically begin at dinnertime so that in any one day you may miss one or two meals, but not all three.
- 16:8 or 14:10 — Also known as the “eating window plan,” this plan has you eat during an 8- or 10-hour window and fast the remaining 16 or 14 hours of each 24-hour period. For example, you stop eating at 7 p.m and do not eat again until 14 hours later at 9 a.m. the next morning.
Intermittent fasting for weight loss
Restricting caloric intake can lead to weight loss, but intermittent fasting seems to help with weight loss in more ways than that. For one thing, studies show intermittent fasters have better insulin sensitivity and glucose regulation. Among other things, this makes a person crave less sugar and use glucose more efficiently for energy production instead of being stored as fat. Intermittent fasting also causes your body to burn more fat. Because it depletes glycogen, the storage form of glucose, your body switches over to burning stored fat for energy.
Intermittent fasting for brain function
Studies show intermittent fasting can benefit brain function and potentially even stave off Alzheimer's disease and depression. This is likely due to better glucose and insulin control (Alzheimer's disease is often called type 3 diabetes), as well as production of ketone bodies for fuel. Ketones provide a ready source of clean-burning fuel for the brain that leave behind fewer free radicals than glucose does. High-fat ketogenic diets have long been used to help prevent seizures.
Intermittent fasting has been shown in trials to reduce blood pressure, triglycerides, LDL cholesterol, and insulin-like growth factor, a hormone that is linked to cancer and diabetes. There is still much to learn about the benefits and pitfalls of intermittent fasting. Fortunately, it is an area of great scientific interest and research is happening at a rapid pace.
Intermittent fasting is not for everyone
Children and teens, pregnant women, people with eating disorders, as well as those with hypoglycemia should not fast. Also, diabetics taking insulin should only attempt this diet under supervision of a doctor.
Women often find less stringent forms of intermittent fasting are more suitable for them. For example, a woman might start by trying a 12:12 eating window plan and potentially lengthen her fasting time gradually, or not, as it suits her.
As always, it is important to understand that there is no one-size-fits-all remedy to any health concern. Contact my office to discuss if intermittent fasting might be right for you.
We treat many car accident cases in in our Portland office, and a common symptom we see in our patients is headache. Why is headache such a common condition after a car crash? How can your chiropractor help you heal?
There are many different kinds of headache. Headache that's triggered by a car crash, though, typically begins as tension or strain in the muscles of the neck. In a crash, the neck muscles can be torn, which results in inflammation and discomfort. These kinds of headache can be felt in different places, including the back of the head or even the forehead.
Another common cause of pain after a crash that we see in our Portland office is cervicogenic headache, or headaches that originate in injured ligaments of the neck. Ligament injury is very common after a crash, and it's important to get care for this type of problem to protect against the creation of scar tissue.
Chiropractic is an excellent way to treat headaches, including those triggered by auto injuries. Your chiropractor will help reduce the swelling and strain in your neck, which will help ease the headache pain.
Chiropractic Healing Hands For You is here in Portland to help you recover from headache. We've been helping patients since 2005 and we can probably help you, too. Chiropractic Healing Hands For You will first determine what's causing your pain and then work to restore your body to its natural functioning. Ready to make an appointment? Give us a call at (503) 771-1974 and we'll get you back on the road to health.
Gluten-free folks accustomed to eating rice-based gluten-free breads, pastas, cereals, and other substitutes may be consuming dangerously high levels of arsenic.
In fact, a 2017 study showed people on a gluten-free diet consuming rice-based products on a regular basis showed almost twice as much arsenic in their urine compared to those who did not (and 70 percent more mercury, another troublesome finding.)
Why arsenic is harmful
Arsenic is a naturally occurring heavy metal. It is the inorganic arsenic (not bound to carbon) that is toxic to humans if levels ingested are too high.
Although inorganic arsenic occurs naturally, it also accumulates in soil and water due to pesticides and fertilizers. Because rice grows in water, it is the grain highest in arsenic.
Consistent exposure to small amounts of arsenic increases the risk of bladder, lung, and skin cancer, as well as heart disease, type 2 diabetes, and neurological disorders. Consuming arsenic during pregnancy may affect the baby’s immune system.
Consumer Reports found one serving of rice pasta, rice cereal, and rice milk exceeded a safe amount of arsenic for one week while one serving of rice cakes came close.
The FDA recently proposed a limit of 100 parts per billion of arsenic in infant rice cereal. However, it’s impossible to know how much arsenic is safe to consume as risk is dose dependent; the more you consume the higher the risk.
How to minimize arsenic exposure from rice
These troubling truths about arsenic exposure through rice don’t have to spell doom for gluten-free folks who depend on rice-based substitutes.
For starters, look for products made from other grains besides rice. Thankfully, there are many more on the market these days.
Look at where your rice comes from. In 2014 Consumer Reports found that rice from Arkansas, Louisiana, or Texas had the highest concentrations of inorganic arsenic while California rice has almost 40 percent less arsenic. Brown basmati rice from California, India, or Pakistan has a third less inorganic arsenic than other brown rices.
Unfortunately, because the arsenic comes from the water, organic rice may not be lower in arsenic.
Eat white rice (sorry!). Since arsenic tends to accumulate in the outer layers that are removed to turn brown rice into white, white rice contains less of the toxin than the whole grain.
Rinse your rice thoroughly and cook in excess water. Wash your rice thoroughly before cooking and then cook your rice in a ratio of about six cups of water to one cup of rice and drain the excess water after. This cuts down arsenic levels by about one third compared to letting rice absorb all the water during cooking.
Consider a grain-free diet. Many people feel and function significantly better on a grain-free diet. If you don’t eat rice-based products, excessive arsenic exposure is one less thing to worry about in a world where we are constantly at battle with toxic chemicals and heavy metals.
Ask my office for more ways to protect yourself from toxic chemicals and heavy metals.
It’s an embarrassing subject we like to put behind us, but hemorrhoids can be a real bummer, with the pain of sitting butting into everyday tasks. Although hemorrhoids tend to run in families, certain measures can prevent your backside from continually taking front and center.
Hemorrhoids are swollen and inflamed veins in the anus and rectum that cause pain from sitting, squatting, going to the bathroom, and other ordinary things. In addition to pain, other symptoms include bleeding, the urge for a bowel movement, itching, and irritation.
Common root causes of hemorrhoids
Fortunately, the most common cause of hemorrhoids is also the most preventable — a diet low in fiber. Most Americans eat less than half the daily recommended amount of fiber. And that recommendation has gone up — from 5–7 servings a day to 7–10. (A serving is a half cup of vegetables and fruits or a cup of leafy greens.)
Upping your fiber intake may be all that’s required for relief. Ideas to make eating more veggies easier include:
- Prepping and storing veggies to add to meals
- Ordering salads with meals when eating out
- Making big batches of veggies soups and stews
- Keeping a container “salad bar” in your fridge
- Veggie smoothies
- Snacking on raw veggies
Make sure to drink plenty of water and exercise regularly, both which are important for constipation prevention.
If eating lots of vegetables causes gastric discomfort, you may need to take digestive enzymes with your meals. Or you may have compromised digestion that require gut healing. Ask my office about ways to help repair your gut function.
If you eat plenty of fiber and are still constipated, then you may have to investigate other possible root causes.
Thyroid. For instance, the autoimmune disease Hashimoto’s hypothyroidism is known to cause constipation. Properly managing Hashimoto’s by addressing immune imbalances is fundamental to relieving constipation and hemorrhoids.
Brain. Poor brain function can cause constipation and hemorrhoids. If your brain is aging too fast or under functions, the vagus nerve which runs between the brain and the gut, does not receive sufficient activation. An active vagus nerve signals the intestines to rhythmically contract and move food along in a timely manner. In fact, irresolvable constipation is an early symptom of Parkinson’s disease (although constipation does not always predict Parkinson’s).
Also, poor vagus nerve and brain function inhibit secretion of digestive juices and enzymes, which lead to constipation, as well as fail to keep the tissues and blood vessels of the rectum and anus healthy so as to avoid hemorrhoids.
Fortunately, we can jumpstart the vagus nerve with exercises such as gargling vigorously and frequently, singing loudly, or stimulating the gag reflex.
Gut. An inflamed, leaky gut with too much bad gut bacteria contributes to constipation. The gut has its own nervous system, called the enteric nervous system. When gut health is bad, the enteric nervous system does not function properly and constipation can result.
Additionally, poor gut health and bad gut bacteria impact brain health in a way that can, thanks to the communication highway of the vagus nerve, set the stage for constipation and hemorrhoids due to faulty brain-gut interaction.
Toilet pedestals and non-surgical treatments
If you haven’t caught wind of the “Squatty Potty” movement yet, take notice. Elevating your feet when you’re on the toilet so that you’re closer to a squatting position is said to help prevent constipation and hemorrhoids. Also, be aware of non-surgical solutions for hemorrhoids, such as in-office treatments that use an electrical current.
A variety of factors can cause hemorrhoids, however it’s always important to address diet and health of the digestive tract, brain, and immune system when looking to manage the underlying cause. Ask my office for more advice.
It’s nice to think eating organic food and using “green” household and body products keeps us toxin-free. While those measures certainly help, the sad truth is we are nevertheless inundated with unprecedented levels of toxins in our air, water, food, and everyday environment.
Numerous studies link toxins with myriad health disorders, including autoimmunity, cancer, brain disorders, obesity, hormonal imbalances, and more.
Studies show humans carry hundreds of toxins in their bodies. The only reason it isn’t more is because of limits as to how many are tested. Children contain a higher body burden of toxins and toxins are found in umbilical cord blood and breast milk.
Though this is depressing, understanding the situation can help you better protect your body from the tens of thousands of synthetic chemicals in our environment.
Be aware of chemical sensitivity
Of course, we’d like our toxin levels to be as low as possible. However, it’s even more important that you do not react to toxins. People develop sensitivities to toxins the same way they do to gluten, dairy, or other foods.
A sensitivity to a chemical or heavy metal contributes to autoimmune disease, food sensitivities, and and an overall decline in health. Plus, since it’s difficult to impossible to avoid toxins, a sensitivity to them will leave you with an ongoing immune battle.
How to protect yourself from environmental toxins
Studies have turned up ample disturbing evidence on the effects of toxins on human health, and tens of thousands have not yet been studied. Nor do we understand how these toxins may work in combination.
Although there is no way to completely escape (the deepest parts of the ocean contain high levels of toxins), there are ways you can protect your body from toxins and prevent chemical sensitivities.
How to protect yourself as best you can from toxins
Start with your diet. Foods and beverages, even organic ones, contain toxins because of how prevalent they are in the environment. So avoid the obvious offenders of artificial additives and foods that contain pesticides, hormones, and antibiotics.
Beyond that, the goal is a balanced immune system. This requires eating a diet that stabilizes blood sugar (no sugars or sweeteners, not too high on carbohydrates, and avoid skipping meals, over eating, or under eating.)
It also requires avoiding foods that trigger an immune response. This is different for everyone although gluten and dairy are common offenders.
Resveratrol and curcumin
Toxins trigger inflammation and damage cells. Studies show high doses of resveratrol and curcumin can help buffer the body from the damage of toxins, especially if you take them together in a liposomal form.
Glutathione is the body’s master antioxidant that protects the cells from damage. Low glutathione raises your risk of chemical sensitivities and suffering damage from toxins. Nutrients that boost glutathione levels include n-acetyl-cysteine, cordyceps, Gotu Kola, milk thistle, L-glutamine, and alpha lipoic acid. Straight oral glutathione doesn’t work well, but liposomal, reduced, and s-acetyl glutathione are absorbed. Glutathione can also be delivered via IV, suppositories, or a nebulizer.
Another strategy against toxins is to improve your body’s detoxification. This can mean supporting the liver, lymph glands, kidneys, and bowel motility (so you’re not constipated). An inability to excrete toxins makes you more inflamed and raises your overall body burden.
Nutrients that support the liver pathways include methyl B12, selenium, molybdenum, dandelion root, milk thistle, trimethylglycine, Panax ginseng, and MSM.
Ask my office about how best to protect yourself from environmental toxins.
Chiropractic Healing Hands For You sees a lot of patients struggling with carpal tunnel syndrome in our busy Portland chiropractic practice. While some people think that the origin of this wrist-related pain is muscular, it's actually a condition that arises from the nerves--and not just the nerves in your hands.
Recent research published in the Journal of Orthopaedic & Sports Physical Therapy assessed 71 women between the ages of 35 and 59 who were diagnosed with carpal tunnel syndrome. Upon studying the subjects' neck range of motion, the researchers discovered that the women had reduced cervical flexibility when compared to a healthy control group.
Furthermore, they also observed that the degree of the women's reported carpal tunnel pain was connected to the lateral flexion of the cervical spine. In short, the less range of motion in the neck, the higher the level of pain.
This study is very important, as you can't successfully address a problem until you fully understand its source. By understanding that the root of carpal tunnel symptoms is in the neck, this means that natural approaches such as chiropractic can often restore normal function, reducing the need for risky surgical procedures.
If you suffer with carpal tunnel pain, call our Portland location and ask how Chiropractic Healing Hands For You can help you get relief!
De-la-Llave-Rincon A et al. (2011, May). Women with carpal tunnel syndrome show restricted cervical range of motion. Journal of Orthopaedic & Sports Physical Therapy;41(5):305-10.
Simon H. Carpal Tunnel Syndrome. University of Maryland Medical Center. Updated May 6, 2012. Retrieved from https://umm.edu/health/medical/reports/articles/carpal-tunnel-syndrome on November 2, 2015.
Although the autoimmune paleo (AIP) diet is a well known foundation for managing chronic health issues, some people are dismayed to find embarking on it makes them feel worse. What gives? The sudden change in diet can temporarily upset your chemistry and reveal hidden health problems.
If you have been accustomed to eating gluten, dairy, grains, sugars, and processed foods, going cold turkey off those foods is a radical shift. Likewise, adding in lots of vegetables can also shock a digestive system unaccustomed to ample plant fiber.
Most people feel significantly better on the AIP diet. If you’re not one of them, however, don’t give up on the diet. Instead, look for the underlying reason why.
Feeling temporarily worse on the AIP diet
Following are common adverse reactions to the autoimmune paleo diet. Knowing why you react negatively can further help you on your wellness journey.
Low blood sugar. Symptoms of low blood sugar and adrenal fatigue can worsen on this diet. This is usually caused by not eating enough or frequently enough. The general recommendation is to eat every two to three hours, however, some people may initially need a bite or two every hour until blood sugar stabilizes and they can go longer without eating. Avoid sugary fruits and investigate what else may be taxing your adrenal function, such as brain-based issues, autoimmunity, or chronic infection.
New food sensitivities. When gut damage is bad and inflammation high, it’s possible to develop food sensitivities to new foods on the autoimmune diet. This is very frustrating for people as the diet is already so limited. This can be a complex situation that requires concerted effort to tame inflammation and repair the gut.
Opioid withdrawal reactions. Opioids are morphine-like chemicals made by the body that reduce pain and create a feeling of euphoria and well-being. Some people become dependent on foods that release opioids in the brain, namely gluten and dairy. They can initially experience depression, anger, lethargy, and agitation on the autoimmune diet. For those with serious opioid addictions to gluten and dairy, withdrawal can be intense.
Brain chemical imbalance. A diet high in processed carbohydrates affects brain chemicals that influence our mood, particularly serotonin and dopamine. Suddenly switching to a lower carbohydrate diet can disrupt the balance of brain chemicals and cause temporary changes in mood, behavior, and personality. You may need to gradually lower carbohydrate consumption if so.
Insomnia and anxiety. Some people report irresolvable insomnia and anxiety if carbohydrate consumption is too low. If these symptoms persist long after an adjustment period, you may simply need to use trial and error to find the carbohydrate “sweet spot” that lets you sleep but also keeps blood sugar in check.
Difficulty digesting fiber. The AIP diet is heavy on vegetables. For those with compromised digestive function, this can overwhelm the gut. Concerted gut repair nutritional therapy can ease you into a higher fiber diet.
Histamine intolerance. This is a reaction to aged or fermented foods that causes myriad symptoms, including rashes, runny nose, or headaches. Avoiding these foods for a while can help the gut heal so you can eat them later.
Yeast and bacteria die-off reactions. Going cold turkey off processed carbs, gluten, and dairy can cause a sudden and uncomfortable die off of harmful yeast and bacteria in your gut. This is especially true in the case of poor liver detoxification and constipation. Supporting the body’s pathways of elimination can help.
These are a few of the issues that can arise when you switch to the autoimmune paleo diet. Don't forget to consider the grief and anger you may feel about missing your favorite foods. However, if you weather the transition and ferret out sources of discomfort, your newfound health will more than make up for the rough legs of the journey.
If you’re still feeling knackered from the time change with daylight saving you’re not alone. Changing the time throws a kink in the fragile and sensitive human biological clock, leaving many people feeling continuously jet lagged for a few weeks.
An hour of lost sleep might not sound like a big deal, but if you or your friends and coworkers are any indication, it makes for some groggy and grumpy days, bouts of insomnia, and feeling generally off.
It’s not just a hunch — scientific studies have demonstrated various ways in which the bi-annual time change messes with our health.
The body has genes that flip on and off to keep us in a steady rhythm of sleeping and waking. When we throw those genes off beat by artificially changing the time, the effect extends into the rest of the body, including muscles, the skeleton, the pancreas, etc. The disruption is felt body-wide.
How daylight saving time can impact health
This disruption dulls the brain and throws the body’s systems off, resulting in serious and even fatal consequences for some people.
For instance, past studies have shown driving fatalities, workplace injuries, and heart attacks go up after the spring-forward change in time. An Australian study found that even suicides increase after the time change.
Unsurprisingly, work productivity goes down as well, causing losses in the hundreds of millions of dollars.
Night owls, people who naturally are more inclined to stay up late and sleep later in the morning take the longest to recover.
Worst of all, some studies suggest our bodies never really adjust to time changes. We’re designed to sync with natural changes in light throughout the year, not artificially inflicted ones.
How to recover from daylight saving time
Although people complain and we see a spate of news stories every spring bemoaning the change in time, we’re nevertheless stuck with it until politicians add it to their to-do list.
Understanding the effect of the time change on your body can help you better know how to ease the transition into suddenly waking up an hour earlier.
Avoid overdoing it for a while. Because you know your whole body is struggling to adjust to being thrown out of whack, don’t expect too much from yourself. Avoid scheduling high-risk or energy demanding activities the week after the time change. And be extra careful driving.
Schedule in some naps and restful mornings. If you’re like most people, you’ll be sleep-deprived for a week or two. Take a lunch nap in your car at work, let yourself rest on a weekend morning, and be extra disciplined about getting to bed early enough.
Wear orange glasses at night. Wear some orange safety glasses a couple of hours before bed to shield your eyes from artificial blue light from light bulbs, the TV, and computer and phone screens. This facilitates production of sleep hormones and will help ease you into the new schedule.
Get some sunshine during the day. Our bodies were designed to wake and sleep according to the light of the seasons, not an industrialized schedule. Get as much natural light as you can during the day and avoid artificial sources of blue light (computer, TV, smart phones) in the evening.
Hypothyroidism has received a lot of attention online since the publication of Why Do I Still Have Thyroid Symptoms? by Datis Kharrazian in 2009. While many facets should be addressed in managing hypothyroidism, one of the most important continues to be a gluten-free diet.
Research shows ninety percent of hypothyroidism cases are due to an autoimmune disease that attacks and destroys the thyroid gland. This disease is called Hashimoto’s.
Most doctors do not test for Hashimoto’s because it does not change treatment, which is thyroid medication. Also, many cases of hypothyroidism go undiagnosed because Hashimoto’s can cause the lab marker TSH to fluctuate.
Where does gluten fit in with this? Numerous studies have linked an immune reaction to gluten with Hashimoto’s hypothyroidism. Whether it’s a gluten sensitivity or celiac disease, gluten triggers an autoimmune attack on the thyroid gland in many people. Most of these people do not even know they are sensitive to gluten.
Going off gluten is the first step with Hashimoto’s
Studies, clinical observation, and patient stories make a very strong case for the benefits of going gluten-free to better manage your Hashimoto’s hypothyroidism symptoms.
A number of studies for several countries show a link between Hashimoto’s and gluten. This is because the protein structure of gluten closely resembles that of thyroid tissue. When your immune system reacts to gluten, it may start erroneously reacting to thyroid tissue as well. This will cause the immune system to attack and destroy thyroid tissue in a case of mistaken identity.
Studies also show patients improve on a strict gluten-free diet. One study showed as many as 71 percent of subjects resolved their hypothyroid symptoms after following a strict gluten-free diet for one year.
Why you may need to stop eating other foods too
Sorry to say, going gluten-free alone doesn’t always work. Many people with Hashimoto’s hypothyroidism also need to go dairy-free. Dairy, whether it’s cow, goat, or sheep, is the second biggest problem food for people with Hashimoto’s hypothyroidism.
Many people simply have an immune intolerance to dairy and aren’t aware of it until they stop consuming it. However, in an immune sensitive individual, the body may also mistake dairy for gluten and trigger an immune reaction that ultimately ends up targeting the thyroid.
For those serious about managing their Hashimoto’s hypothyroidism, a gluten-free and dairy-free diet frequently results in profound alleviation of symptoms, if not total remission.
Many find they may need to eliminate additional foods, such as certain grains, eggs, or soy. An elimination/provocation diet can help you figure out what your immune system reacts to, or a comprehensive food sensitivity test from Cyrex Labs.
What is there left to eat?
If you’re used to eating without restrictions, eliminating gluten, dairy, and possibly other foods to manage your Hashimoto’s hypothyroid symptoms may seem overwhelming and too restrictive. Many people are left wondering, what is left to eat?
Rest assured there is more than enough to eat. Most people fare well on a paleo diet that is primarily vegetables (a diverse array of plenty of vegetables helps create the healthy gut bacteria that improve immunity.)
More importantly, symptoms and general health improves so dramatically that people come to love their new diet and despise the way they feel after they cheat.
Ask my office for more information about implementing a gluten- and dairy-free diet.