It is amazing what simply sitting up straight can do for your health! Taking a few seconds to properly position your shoulders over your pelvis is so easy—and with so many benefits—there is no excuse not to!

Benefit 1 – Health

Good posture is important in the prevention of neck and back pain and injuries. You will reduce strain on your joints and muscles that may suffer as you hold your body in an unnatural position. Slipped discs and strained muscles can be extremely painful, so do your best to avoid them.

Benefit 2 – Health

Did you know you can’t breathe as deeply if you slouch? Sitting up straight allows for your lungs to fully expand, increasing air flow. Improved air flow contributes to higher body and brain function, which is important in all aspects of life.

Benefit 3 – Health

You will improve your fitness level with good posture, as proper posture prevents worn joints that fatigue. You will recover more quickly and breathe better, as well, all important factors in an athletic body.

Benefit 4 – Health

Prolonged slouching can cause your spine to settle into a hunched or otherwise crooked position. This could require more serious repairs, like surgery.

Benefit 4 – Looks

By standing or sitting up straight, you improve the impression people get from you. Research shows that people who stand up at  full height appear more attractive, confident and capable to the members of the opposite sex. Slouching has the opposite effect, making people think you lack self-confidence and are weak.

If you have not followed the laws of posture, try these tips to help alleviate the damage:

Tip 1

Avoid carrying heavy items on the same side every day, and in general. A rolling bag is best for books and laptops.

Tip 2

Try pilates or yoga. Both can teach you to naturally sit up straight and improve your overall fitness.

Tip 3

When seated, plant your feet on the ground firmly. It will help you maintain balance in general.

Tip 4

Visit a chiropractor to help you assess your body’s alignment and get help in correcting it.

Tip 5

Invest in a healthy chair and bed for sleeping and working. This will help you better access the posture that will create health benefits for the rest of your life.

Don’t wait, there is no excuse for you to keep slouching, work on your posture and start living a healthier life!

Creatine has become increasingly popular with young athletes, as it promises to give the user extra energy with increased ATP production. Creatine offers a lot of the benefits of anabolic steroids without their serious side effects, but it has its own list of warnings to consider before beginning usage. Here are some things to think about before getting started on a Creatine regimen:

Internal Organ Risks

The heart, kidney and liver can be damaged by Creatine, particularly in those who have had prior problems with any of them. High dosages of Creatine are particularly bad for the kidneys, because a dangerous waste product must filter through them and has been known to cause collapse and kidney stones.

Lower Sports Performance

Disrupted water retention patterns linked to Creatine usage can cause weight gain and bloating. The swelling of water can cause muscle and tendon sprains, cramps and injuries, not to mention slow down performance in many athletic sports.

Stomach Issues (not cool)

Stomach issues like cramps, nausea, diarrhea, gas, loss of appetite and vomiting are also common. They typically occur when people ignore the normal dosages of Creatine, so pay attention to what is recommended.

You Can’t Drink Coffee

Never combine Creatine with medications or herbal supplements, as many of them can cause serious and fatal results. Ephedra should never be taken at the same time as Creatine, and users should be sure to limit their caffeine intake. Some prescription medications can increase potential for dangerous complications, so check with a doctor before deciding to take any supplemental chemicals.

Babies Hate It

Pregnant or nursing women should avoid Creatine at all costs, and it is not recommended for teen usage as there is limited data on how it can affect a developing body.

Check with a doctor, adhere to proper dosages and be sure to purchase from a credible source, though there will always be some risk of dangerous complications. The long term effects of Creatine usage has not been studied, so be sure to have regular check-ups with your doctor to monitor the effect it has on your body.

Walk into any health store or vitamin aisle and it’s quite easy to become overwhelmed with the selection.  Will this work for me?  What does it do and what effect will it have?  Is this pill safe?  These are all valid questions that one may have when faced with bottle after bottle of supplements.  FDA requirements for supplements do not stipulate that a manufacturer show the product’s safety or effectiveness before it is sold, so consumers MUST look into what they are buying and why. Here’s a guide to some of the more effective options out there:

-Calcium

One of the most well known vitamins, and with good reason because it builds strong bones, affects the heart, and aids in the body’s metabolism. One issue with not getting enough calcium is that it can make people overweight because the body starts to release hormones for fat production because it feels that the body is starving.  Pretty much no one wants that to occur!  For the ladies, it can help with premenstrual mood swings, so bottoms up on a large glass of milk.  As a supplement, 1000 milligrams would make a great addition to any diet.

-Vitamin D

The best friend of calcium, helping it get acquainted with the body and showing it the ropes for fitting in with the cool kids by aiding in the absorption of calcium.  In addition, it helps with insulin secretion and boosts the immune system.  Pretty much, vitamin D is the perky cheerleader that you want on your side!  Super supportive and hardworking is its middle name.

-Folic acid (Vitamin B9)

An amazing addition to your regimen because it helps to impact the maturation of red blood cells which prevents anemia.  Most importantly, this vitamin is necessary for expectant mommies because folic acid prevents spinal cord deformities and brain damage in fetuses.. Taking this supplement early in the pregnancy can aid in preventing premature births as well.  The recommended amount for pregnant women is 400 micrograms a day, not to exceed 1000mcg.

-Zinc

Important for the immune system, strong muscles, as well as eyes, kidney, liver and much more.  This is one of those vitamins that you want to make sure that you have enough of, as it affects so much.  Along with a 450 milligram a day supplement, there are many delicious foods that you can consume in order to get your zinc, especially in protein rich foods like beef, lamb, salmon, cheese, peanuts, beans, and pumpkin seeds.

Be sure to consult a physician before starting any dietary supplement/regimen because different dosages may be better for certain people while others may benefit from a totally different group of vitamins all together.  These are just some of the key ones that most can use safely and effectively.

Look, we’re not going to lie to you—fish oil is gross. It tastes bad. But, like most things that taste bad, it’s great for you! Here are all the ways it can help you out, so pinch your nose and swallow it down:

1. Fish oil contains omega-3 fatty acids, which promote anti-inflammation and disease prevention. Fish don’t make them on their own—they get them through consumption of microalgae or other fish that eat microalgae. Fish that are particularly abundant in these fatty acids are anchovies, bluefish, herring, mackerel, menhaden, salmon, sardines, sturgeon and trout.

2. Fish oil has been lauded as a treatment for depression, bipolar disorder, Alzheimer’s, Parkinson’s, schizophrenia and cancer. The main reason people take it is to help cure heart disease and circulatory problems. Fish oil is known to lower blood pressure and prevent heart disease and strokes. It is frequently relied upon to lower blood pressure after a heart transplant, as this can post-op damage to the kidneys and blood vessels.

3. Fish oil is low in saturated fat and high in protein. You don’t have to drink it, though—try baking or boiling fish for dinner twice a week, as recommended by the American Heart Association.

4. You can take fish oil via a supplement if the oil itself grosses you out. These supplements come with added benefits like calcium, iron, and vitamins like A, C, and D. Take up to 3 grams a day, but no more.

Consume fish and fish oil in moderation to avoid any possible side effects, like nausea or mercury poisoning. If you would like to add additional omega-3 fatty acids to your diet, look up what plants and nuts can help you out. The benefits of this addition will certainly make any bad taste worthwhile!

Sure, they push it during late-night infomercials, showing the glass of wine that doesn’t tip over when you jump on the bed—but is all that foam actually good for you? Some people like soft mattresses and others hard, but memory foam is in a category all its own—and it’s not cheap. Here’s what getting a Tempur-pedic mattress will do for you:

Tempur-pedic foam was developed by NASA to be a material that can withstand strong g-forces like those in space, but it was a group of Swedish scientists that decided to market it as a sleep surface on earth. On a microscopic level, it has a cellular structure, with billions of cells that breathe and form themselves to an individuals’ motion during sleep.

The Tempur-pedic website suggests that the spinal benefits of the material come from its layers, each with a different base that relieves different pressure while maximizing comfort. The top layer reacts to your body temperature and weight, the second layer distributes your weight and allows your spine to lay in perfect alignment, and the third increases airflow, comfort and responsiveness.

The mattress’ foam material allows your body to retain its natural curvature while it is supported. Traditional, box spring mattresses use counter-pressure to force your body to conform to it—rather than having it conform to you. This can cause poor sleep, pressure points, reduced blood flow and back pain.

Some people consider the Tempur-pedic the best mattress on the market because of what it did for their back pain. Others think it is a big waste of money, and many of those involved with medicine have trouble seeing how the spinal cord benefits from this foam.

The back depends on gravity to compress the spine while you stand and to spread it apart at night while you lay down. The nighttime is when your spine can absorb minerals and nutrients lost to it during the day’s compression. Tempur-pedic mattresses allow your shoulders to sink into the foam, thus preventing your spine from moving during the night. It is this motion that causes the decompression that your back needs during the night, so your discs never get the proteins necessary to rebuild or remove waste build up. This too can cause bulged discs and chronic pain.

This is really a decision that you need to make for yourself, as different people have different needs for their back. Firm mattresses typically aggravate spinal cord problems, but for some people foam does the same thing. It is also a good idea to consider adjustable beds and air mattresses. Take advantage of stores that allow you to try a mattress for 30 days, and find out what is the best choice for you.

Acupuncture, the therapy that inserts strategically placed needles to alleviate pain, has been dated back to as early as the BC China dynasties. Different variations of acupuncture are taught and practiced throughout the world, but not without controversy in the scientific community. There are a lot of things you may have heard about acupuncture, but here are some facts about the alternative medical practice—some new ones and some to dispel the rumors.

1. Acupuncture is an effective way to control weight.
2. Acupuncture doesn’t hurt. Most people who have tried it say they only feel a tiny prick, if anything at all.
3. No tissue is damaged when the very fine needle pierces the skin
4. Acupuncture centers you so you can keep weight off
5. Acupuncturists can guide you towards good nutrition and exercise regimens
6. Acupuncture increases your body’s release of endorphins, which controls pain and leads to feeling calm and satisfied
7. Scientific research has backed up Acupuncture’s claim to holistic wellness, including studies sponsored by The Journal of Medical Acupuncture and the University of Adelaide in Australia
8. Many medical doctors believe that supplementing western medicine with some alternative treatments can help patients of all kinds, with all kinds of problems.
9. Some doctors even have acupuncturists that they routinely recommend to their patients.

Different things work for different people, and for some, acupuncture provides the extra energy your body needs to get to a healthy weight. Keep your options open by knowing the facts about whatever you consider—and talk to a licensed acupuncturist if you have questions about what acupuncture can do for you.

Short answer is: No.

But don’t stop reading! Don’t you want to know what actually happens when you make that little popping sound? And what if you do it regularly for years– could it hurt you then?

The myth about the damage that cracking knuckles does came from the sound that it makes—people thought that when you make the cracking sound, you must be breaking something. That is not the case!

At a joint, where two bones meet, there is a covering of articular cartilage. The bones are held together by other connective tissues like ligaments as well. The joint capsule surrounds the joint, containing the lubrication to help move the joint. This lubrication is called sinovial fluid, and it is made from dissolved oxygen, nitrogen and carbon dioxide.

To crack a knuckle, you first stretch the bones apart, creating extra space in the connective tissue capsule. The increased volume decreases the pressure, and the sinovial fluid expands. The pressure also releases the dissolved gasses rapidly, causing the cracks. Bubbles bursting in the sinovial fluid are called cavitation, and it happens when the gasses become less soluble in the fluid.

After you crack your joints the first time, you won’t be able to do it again for the next 30 minutes while the gas dissolves back into the joint fluid. Try it out—30 minutes later, you will definitely be able to pop the same joints again. Releasing the pressure feels great, doesn’t it? The only real problem or damage that cracking joints could cause comes from forceful cracking—so just do it when you feel the pressure building.

Numerous studies have shown that cracking knuckles do not lead to arthritis, but there is a relationship between knuckle-cracking and hand swelling, loss of lower grip strength, ligament damage, soft tissue injuries and dislocation of tendons. This is really only the result of rapid, repeated stretching of ligaments, like what happens to major league pitchers. Risk is minimal for the rest of us, however.

There is evidence that cracking does increase mobility in joints, though! When joints are cracked, the Golgi tendon organs (a group of nerve endings involved in human motion sense) get stimulated and relax nearby muscles. That is why you feel loose and invigorated after an adjustment in the chiropractor’s office!

Question: What’s the big deal about yoga? Answer: How much time do you have? Yes, it’s a good workout, but did you know that the overall wellness benefits of yoga abound for both your mind and body? The yoga practice of focusing energy makes it so much more than just stretching and strength building. Even if you think you know yoga, check out these Yoga facts and keys to understanding the exercise program.

• Someone who regularly practices and adheres to yoga is called a “yogi.â€�
• Yoga reduces stress by setting apart blocks of time to focus solely on poses and goals, which frees a yogi from daily demands and stress.
• Yoga positively affects chronic health problems including depression, anxiety, pain, and insomnia.
• Yoga leads to happiness and contentment, because of raised oxygen levels in the brain.
• Yoga helps those who suffer from sleep disorders, because exercise leads to tiredness and Yoga’s relaxation powers cause even deeper sleeps.
• Yoga reduces blood pressure.
• Yoga slows the heart rate, reducing myriad of heart disease problems.
• Yoga is associated with decreased cholesterol and triglyceride levels
• Yoga boosts the immune system.
• Yoga can lead to better memory and learning skills.
• Yoga can slow the aging process.
• Yoga can increase self-acceptance.
• Yoga raises energy levels.
• Yoga increases spiritual awareness.
• Yoga stretches and massages internal organs, improving their function and reducing associated disease risks.
• Yoga encourages awareness of how the entire body functions, leading to quicker self-diagnosis of problems and improved overall care.

With so many benefits to yoga, both physical and spiritual, at least one reason must inspire you to roll out a mat and clear your head. Many gyms and health clubs offer daily yoga classes, and even if you’re stuck at home, there’s no excuse—just pop in a DVD, lower the lights, and start stretching.

ACUPRESSURE..A DO-IT-YOURSELF LESSON from Ryan Rosenthal on Vimeo.

Poster Abstract, American Academy of Pain Management

Presented: Friday, October 9, 2009

Articulating decompression 100 cases with 12-month follow-up

Presenter: Ryan M. Rosenthal, DC
Authors: Ryan M. Rosenthal, DC, Advanced Physical Medicine,
Oak Park, Illinois; Igor Russo, DC, Advanced Physical Medicine,
Oak Park, Illinois
Background: This presentation represents the results of our first 100
cases treating various cervical and lumbar spine conditions with
spinal traction decompression therapy in combination with specific
patient posturing, and range-of-motion therapy, including 12-month
post-treatment follow-up data.
Objective: To assess pain score outcomes and patient satisfaction.
Methods: Visual Analogue Scores (VAS) (0 to 10) were recorded in
100 cases who received treatment on the Antalgic-Trak articulating
traction decompression system. Pre-treatment, post-treatment, and
12-month post-treatment VAS scores were recorded. Patient
satisfaction was recorded as satisfied, unsatisfied, or unsure at 12
months post-treatment.
Results: Ninety-five of 100 subjects had complete or near complete
resolution of their complaints based upon VAS (0 to 3) using our
prescribed treatment protocol. Eight-six subjects were surveyed 12
months post-treatment; of these subjects, 69 (80%) maintained
complete or near complete resolution of their complaints
(VAS 0 to 3). Satisfaction at 12 months posttreatment was 86%.
Conclusions: Post 1-year follow-up data suggests Antalgic-Trak
treatment is a valid tool in treating various spinal conditions based upon the
successful treatment outcome, and has a high level of
patient satisfaction. Based upon this preliminary observational study,
we feel that a larger controlled study should be performed to see
how our treatment protocol performs when compared with other
therapy modalities.
Disclosure: Neither Dr. Rosenthal nor Dr. Russo, nor anyone
affiliated with Advanced Physical Medicine has received any
compensation in any manner for this research.
Encore Presentation: Initial pre- and post-treatment data were
presented at the 19th Annual Clinical Meeting of the American
Academy of Pain Management.