Key Components To Weight Loss Success

By Dr. John A. Papa, DC, FCCPOR(C)

A healthy weight puts less stress on the muscles, joints and biological systems of the body.  It also provides an individual with increased self-esteem, confidence, energy, and everyday productivity.  This article helps identify key components that can be implemented for safe and effective weight loss.

1. Exercise helps keep you lean:  Regular physical exercise such as strength and aerobic training plays an important role in weight management.  Strength training burns calories, improves body composition by building lean muscle tissue, and thereby reduces fat stores in the body. Aerobic training also burns calories and helps control blood sugar levels.    Current guidelines recommend 30 to 45 minutes of exercise, 3 to 5 times per week.  Be sure to incorporate components of strength and aerobic training to ensure you are getting the full benefits of exercise.

2. When it comes to diet, many things count:  The average individual should consume 1,400 to 2,000 calories per day to meet the body’s total energy needs for daily functioning.  Simply put, any extra calories consumed above what is required for daily functioning will contribute to an increase in weight gain.  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Individuals should avoid refined sugars and starches, along with trans-fats.  Refined sugars and starches adversely disrupt blood sugar and put your body into fat storage mode, while trans-fats pack many unnecessary calories.  Successful weight loss can be attained by planning your meals, cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.

3. Increase water intake:  Water contains zero calories and is a great fluid replacement for other high calorie drinks such as alcohol and sodas/carbonated drinks.  Drinking water before meals can help kick-start metabolism and act as an appetite suppressant.  Water also regulates metabolism by assisting with lubrication, digestion, and transportation of nutrients.

4. Get enough sleep and rest:  Research suggests that people who do not sleep for six to eight hours per night are more prone to weight gain.  Regular restful sleep allows for important biological systems to recover and recharge.  Without this rest, the additional stress on the body will activate the release of cortisol, a hormone that is linked to weight gain.  In addition, sleep deprivation is believed to affect appetite hormones which can contribute to food cravings and overeating.

5. Ask for help:  Achieving weight loss is not always simple.  Whether you are dealing with a medical condition, require help rehabilitating from a physical injury, or need advice on exercise, diet or nutrition, surround yourself with healthcare professionals who can help you reach your weight loss goal.

For additional information on diet, exercise, managing weight loss, and improving your physical health, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Hip Pain And Prevention

By Dr. John A. Papa, DC, FCCPOR(C)

Hip pain often limits physical activities such as walking, running, squatting, and going up and down stairs.  It can also create problems with sleeping and sitting positions.

Depending on what the source of the hip pain is, symptoms can be felt in a number of  different regions which may include:  the low back, deep in the hip joint, on the outer aspect of the hip, in the groin, at the front of the thigh, and in the buttocks.  Listed below are some of the conditions that commonly cause hip pain:

·    Osteoarthritis results from the protective layers of cartilage in the hip becoming worn over a period of time, leading to change in the composition of the bone underneath the cartilage.

·      Osteoporosis is a disease of bones that decreases bone mass and strength, making them more fragile and susceptible to fracture.  Hip fractures usually occur in older individuals after a fall injury.

·     Ligaments are tough bands of fibrous tissue that connect one bone to another.  They help stabilize joints, preventing excessive movement.  Ligament injuries (sprains) can occur when these structures become over-stretched or torn, often during activities where there is a direct blow to the hip or there is an awkward fall or twisting motion involving the hip.

·     Tendons are strong tissues that anchor muscles to bones, and these structures can become over-stretched or inflamed around the hip joint leading to tendonitis and muscular strains.

·       Bursitis can involve several fluid-filled structures in your hip that help provide more cushioning in the joint.  Repetitive hip strain and blunt trauma to the hip bursa are two common causes of bursitis.

·     Injuries and conditions in the low back can radiate symptoms into the hip region.  This includes things such as osteoarthritis, sprains and strains, disc herniations, sciatica, and spinal stenosis.

Below are some useful tips that can help individuals avoid or minimize the chance of hip pain and injury:

1.     Maintain a healthy bodyweight to decrease the overall stress on your hips.

2.    Wear appropriate footwear that supports your activities and helps maintain proper leg alignment and balance.

3.    Prepare your hips for physical activity by stimulating the joints and muscles, and increasing circulation.  This can be accomplished with a quick cardiovascular warm-up and gentle stretching of the muscles in the hips, thighs and lower legs.

4.   Choose activities that are "hip friendly" for you.  This may include low impact activities such as swimming, walking or cycling.  Remember to start slowly and build up the intensity gradually.

5.   Strength, balance, flexibility, and core exercises can train your body to better support your hips and avoid injuries.

If you have hip pain that limits your daily functioning, you should contact a licensed health professional who deals in the diagnosis and treatment of hip pain.  For additional information on hip pain and treatment of muscle and joint injuries, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Treatment And Prevention Of Whiplash Injuries

By Dr. John A. Papa, DC, FCCPOR(C)

The unique forces generated during a motor vehicle collision (MVC) cause more than 100,000 whiplash cases in Canada each year.  This article will specifically focus on the treatment and prevention of whiplash injuries.

The term WAD (Whiplash Associated Disorder) is used to describe a range of injuries that can be attributed to whiplash.  This may include:  neck pain, whole body muscle pain/ache, jaw pain, referred arm pain, shoulder or other joint pain, mid back pain, low back pain, headaches, dizziness, and tinnitus.

WAD Grades 1 and 2 represent the majority of whiplash cases and are amendable to conservative management.  Early treatment and consultation can greatly improve the recovery process and prevent future complications and chronic pain.  Effective treatment strategies may include: pain controlling modalities such as electrotherapy and acupuncture to help facilitate and promote activity and functioning; manual and soft tissue therapy to assist in the healing of injured tissues; education on how to safely re-integrate into activities of daily living; and rehabilitative exercises that may include range of motion, flexibility, strengthening, and balance/coordination training.  An independent home exercise program should also be provided.

The goal of treatment is to get the injured individual back on their feet and up to their normal level of activity.  The majority of people with WAD Grades 1 and 2 experience no significant disruption to their normal activities of daily living.  Some may experience a temporary disruption to their normal activities, but usually improve after a few days or weeks.  Occasionally, symptoms may persist over a longer period of time.  A return to normal activities of daily living may be assisted by active treatment and rehabilitative exercise prescription as described above.

Included below are some tips that may help prevent a MVC and/or whiplash injury (courtesy of the Alberta College and Association of Chiropractors):

1.    Drive defensively.  Always anticipate the actions of other drivers.

2.    Wear your seatbelt at all times.

3.    Make sure your headrest is positioned properly, that is, the top of the headrest should be no lower than the top of your ear.  If more than one driver uses the car, remind each other to always check the headrest height.

4.    Never operate cell phones or other electronic equipment while driving.

5.    When road conditions are poor (i.e. icy, wet, dark, or crowded), slow down accordingly.

6.  Be sure your car is always in good working order, particularly your brakes, tail lights, headlights, and directional signals.

7.  Engage in regular physical activity consisting of cardiovascular, strength, and flexibility training.  This will help keep your body strong and offer some protection in the event your are involved in a MVC.

If a whiplash injury is interfering with your activities of daily living, consider chiropractic care.  A chiropractor can prescribe appropriate conservative therapy, rehabilitation and self-management strategies specifically for you.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Understanding Whiplash Injuries

By Dr. John A. Papa, DC, FCCPOR(C)

Whiplash is a common injury that can be experienced following a motor vehicle collision (MVC).  There are more than 100,000 whiplash cases in Canada each year.  The unique forces generated during these collisions can stress biological tissues and result in pain and decreased functioning for those affected.  This article provides a review of whiplash specifically focusing on the mechanics of injury, the associated symptoms, and general guidelines for the evaluation of any accompanying injuries.

Although rear-end collisions are the most commonly reported mechanism of whiplash injury, an injury may also occur following side and head-on collisions.  The forces generated from these types of impacts thrust the head (and to a lesser extent the entire body) back and forth, much like a snapping whip.  Injury results because the body is unable to compensate adequately for the speed of head and torso movement from the acceleration forces generated at the time of impact.  This will put stretch, compressive and shear stresses on biological tissues such as muscles, ligaments, joints and nerves.  As a result, this can generate pain symptoms, and affect range of motion, strength, coordination, and balance.  The onset of whiplash symptoms may immediately follow a MVC or may gradually develop over the first 24-72 hours.  A later onset of symptoms does not necessarily indicate a more serious injury.

Neck pain is frequently associated with whiplash injuries.  However, the whiplash mechanism may also cause injury and symptoms that include: whole body muscle pain/ache, jaw pain, referred arm pain, shoulder or other joint pain, mid back pain, low back pain, headaches, dizziness, and tinnitus.  The term WAD (Whiplash Associated Disorder) encompasses all of these potential symptoms and is commonly used to grade the degree of injury present.  Of the four Grades of WAD, Grades 1 and 2 represent the majority of whiplash cases.

Evaluation of whiplash injuries should include a proper medical history, along with a physical examination consisting of inspection, palpation for tenderness, range of motion, strength, neurological, orthopaedic and functional testing.  Signs of serious injury, such as fracture, are usually evident in early assessments and may require further diagnostic testing such as x-ray, CT scan, or MRI.  Chiropractors are healthcare professionals skilled in the diagnosis and treatment of whiplash injuries and are commonly involved in the management of WAD.

When an individual sustains a whiplash injury, injured tissues can become stiff and weak when they are not used, which can further exacerbate pain symptoms.  Therefore, a return to daily activities after whiplash injury is extremely important for successful healing as extended rest may prolong recovery.  Healing and a return to daily activities may be facilitated with active treatment and rehabilitative exercise prescription.  Join us next month when we specifically take a closer look at the treatment and prevention of whiplash injuries.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.