Your Body is Amazing!

Did you know that your body is amazing? There are millions of processes going on in your body right this second that you don't even have to think about and yet they are being performed each and every second of every day. 

For instance, right now the muscles of your chest and the small muscles between your ribs are contracting and expanding as you take a deep breath in without even thinking about it and your diaphragm ( a thin sheath of muscle) is moving upward and downward inside of your chest to help draw air in and push it out of your lungs for more efficient breathing. In the meantime the alveoli of your lungs are expanding to twice their normal size so that the millions of blood vessels that line them (about 1500 miles worth) can absorb enough oxygen to supply every cell in your body. WOW, right?

Let me wow you some more. Here's a few amazing facts about your body.
1) A block of bone the size of a matchbox can support 9 tons which is 4 times as much as concrete!
2) When you sleep you grow 8mm by nutrient and water absorption in the discs of your spine, but you shrink back down after gravity forces press that hydration back out of your discs in the morning.
3) The focusing muscles of your eye move 100,000 times a day, if you worked your legs that much you'd have walked 50 miles.
4) The human body puts off enough heat in 30 minutes to boil a half gallon of water.
5) Female ovaries contain half a million egg cells but only about 400 ever mature to be able to create new life.
6) Male testicles produce 10 million sperm cells each day, which is enough to repopulate the planet in 6 months.

So how does your body know how to do all those things? Innate intelligence, that's how! Your body has an innate intelligence that conducts every process in your body every second of the day and also knows how to react and adapt to the changing environment around you. That is what makes us amazing and why scientists all over the world spend their lives trying to understand the body and its complex processes every day!

Innate intelligence is the driving force behind your body's ability to regulate your body temperature, blood sugar, the amount of nutrients you need to absorb from your food, the amount of oxygen your muscles need to survive without dying, the speed of blood being circulated through your body depending on what you're doing at that moment, and even the amount of sleep you need each night. It's also the force that directs your bones how to remodel to support your weight and directs your skin how to heal after you get a paper cut.

Want to hear some more weird and amazing facts about that body? Click here.

Neck Wrenching Pain and Stiffness

How many times have you woken up in the morning with "a crick in your neck" or pain so bad that you just want to roll back over and go to sleep? You are not alone, it's estimated that 70% of people will have neck pain at some point in their lives. Neck pain is not only a literal pain in our necks but it can also effect productivity and our quality of life too. Many of those people will ignore their neck pain but some will get treatment from a doctor or other health care practitioner. But how do you know what treatment is right for you?

In a recent study published by the annals of Internal Medicine in January of 2012, researchers looked at treatments such as medication, home exercise, and spinal manipulative therapy (chiropractic adjustments) to find out what is most effective in the treatment of acute and subacute neck pain. 272 participants with neck pain for 2-12 weeks were assigned to treatment group for 12 weeks and then results were measured for short and long term effectiveness over 52 weeks. Read the full study.

So what did those results show? After 12 weeks of treatment, the spinal manipulative therapy (SMT) group had a greater reduction in pain that the medication group. In addition, the SMT treatment group showed greater reduction in pain than both the home exercise and medication groups at 52 weeks. The SMT group also reported higher global improvement, patient satisfaction with care, and assessed physical function than the medication group. The home exercise group also showed a greater reduction in pain than medication and after 12 weeks a higher percentage of participants reported pain reduction of at least 75% over medication.

So this tells us that in cases of acute or sub-acute neck pain, spinal manipulative therapy is superior to medication in short and long term situations for pain reduction, global improvement, patient satisfaction with care, and physical function. Home exercise is also a valuable tool and faired better than medication in pain reduction in short and long term use as well as having a higher patient satisfaction rating.

So if you do have neck pain, talk to your doctor about referring you to a chiropractor or to another specialist for some home exercises! Your local chiropractor would be more than happy to talk to your medical doctor if there are any concerns with treatment.

Jawbreaker Jabber

After reading a blog post from Lisa White about clenching her teeth while lifting weights, I decided to do a quick blog post about jaw pain. Many of us clench our teeth or jaws when stressed or while working out. This causes the muscles in the jaw to clench and load the temporomandibular joint (TMJ) which can lead to dysfunction and even headaches if done chronically.  We have many muscles that work together to help us open and close our jaw as well as move it side to side and even thrust it forward as well. These muscles also help us to chew our food and talk as well. Below find a cutaway picture of the jaw and the main muscles that "run the show". The jaw itself is made up of two main bones the maxilla (the upper jaw) and the mandible (the L shaped lower jaw) that come together in the temporomandibular joint (TMJ). The TMJ is cushioned by a small disc that's similar to the discs in your spine except that it is shaped like a backslash on your keyboard and its anchored by ligaments. This disc should allow the top of the mandible to glide gently over it without grinding or clicking, but many people that have degeneration or have injured this joint have grinding, clicking, or popping sounds emitted upon opening of the jaw.



Notice the temporalis muscle that runs along your "temple" and the side of your head. Many headache sufferers report having pain in this area and frequently link it to high stress levels. This muscle not only helps to clench your jaw tight but also has blood vessels that run in close proximity to it. Due to this anatomical mapping, many people that report throbbing headaches or a dull ache in the "temple" area after a high stress situation may be experiencing a side effect of temporalis muscle spasm from jaw clenching. Incidentally, there are also a few conditions such as temporal arteritis and polymyaliga rheumatica that may effect that same area and as a result may have similar symptoms. These conditions are more often found in older individuals (over 50) that suffer from immune dysfunction such as autoimmune disorders, frequent infections, and high doses of antibiotics. Consult your doctor for more information on these conditions.

The masseter muscle is the top layer of muscle that helps to pull the jaw shut tightly. I don't frequently find any issues with this muscle as its motion is pretty straight forward and with talking and chewing daily usually gets enough motion and stretching to avoid spasm.

The second layer of muscle underneath the masseter muscle is home to two muscles, the medial and lateral pterygoids. Refer to the picture below for a better understanding of where they attach. Notice the lateral pterygoid muscle attaches at two different points on the maxilla (upper jaw) while the medial is made up on one attachment. The two pterygoid muscles work together to not only lower the jaw but also open and thrust it forward in motions necessary for chewing and talking. Because these muscles are involved in a complex motion process, I frequently find them in spasm and very tender when palpated.

The other muscle shown is the digastric muscle which aids in allowing the jaw to open by pulling the mandible downward. In high stress individuals and jaw clenchers I typically find this muscle to be tender due more to overuse rather than spasm.

So now that we've covered the anatomy a bit more let's talk about what happens in TMJ dysfunction. TMJ dysfunction can be characterized by a number of different things including generalized jaw pain and weakness to jaw tracking variants as well as clicking, popping, and grinding upon opening the jaw. Jaw pain and weakness is usually a combination of issues due to nerve involvement in addition to the mechanical dysfunction caused by muscle imbalance and spasm. Jaw tracking variants can be due to improper muscle balance of the jaw muscles due to muscle spasm. The clicking, popping, and grinding sounds are usually due to degeneration and/or injury to the disc that cushions the mandible and as a result the disc is either not allowing a smooth gliding mandibular motion or the ligaments holding the disc may be injured or torn allowing the disc to "click" during jaw motion.

The nerve involvement associated with jaw pain and weakness may be due to irritation or direct pressure on a nerve from inflammation in the TMJ or from muscle spasms in the surrounding musculature. The muscle involvement can frequently be affected by your misaligned "bite" as well as clenching. Teeth are supposed to overlap and contact at the same time in your bite, however many factors such as a history of braces or tooth extraction can cause these contact points to shift. The shifting can cause high points on the teeth so that one side or one tooth contacts first in your bite. This high point can not only put stress on that tooth (causing loose teeth and a painful gum line due to exposed nerve) but also can cause the jaw muscles to react and contract unevenly which can lead to muscle spasms.

So what can you do about it? Talk to your dentist! Many dentists are now trained in a procedure called occlusal adjustments which reshape the surface of the teeth to eliminate or lessen the high spots in your bite. In addition to your dentist, talk to other health professionals you see such as a chiropractor and/or massage therapist as they can address the muscle spasms and may be able to offer stress management techniques to help prevent teeth clenching. Some chiropractors are also trained in adjustment procedures that are gentle and specific to help realign the TMJ joint using soft tissue and Activator techniques.

So much for a "quick" blog post right???

Are your skinny jeans a Fashion Faux Pas?

Fashion crazy and fads are not only costly to your bank account but in many instances can contribute or exacerbate health problems as well. I talked about how high heels can pose not only reinforcement of poor posture but can also lead to hip, knee, ankle, and even foot pain due to the alteration of angles in your normal body motion. Now there's another fashion fad that can lead to leg numbness... Skinny Jeans!

Those oh-so-fabulous looking jeans are in fact placing pressure on your lateral femoral cutaneous nerve and many women (and men as well!) are finding they are experiencing numbness or weird crawling sensations on the outside of the thighs as a result. In addition, there are other nerves that supply skin sensation throughout the legs and depending on how tight the jeans are being worn, these can also be affected! If you are having symptoms of leg numbness, especially on the outside of your thigh, you should talk to your doctor to determine if your skinny jeans are the culprit. However, if you have any addition symptoms of sharp shooting pain, weakness, or tingling as this may signal possibly suggest a pelvic imbalance or even a disc herniation/degenerative problem and you should speak with your doctor about determining the root cause of the condition.

Don't be a fashion victim! If you have any new symptoms or conditions start up recently or even a few weeks past starting a new fashion trend, talk to your doctor and make sure to mention any changes to your fashion trends at your appointment as well! This will ensure that you aren't getting any expensive and unnecessary tests if all you need is a simple wardrobe change.

Vitamin D Do-Daa!

Let's talk about the infamous sunshine vitamin, Vitamin D! Vitamin D is an important and powerful nutrient in our bodies. It's cool because not only can we get it from the foods we eat but our body can make it with adequate exposure to sunlight. WOW, right?
   
*Note: Sunlight must be in a specific wavelength range in order for our bodies to be able to use it to make    Vitamin D. This range occurs daily in the tropics, however only during the spring and summer months in most of the United States. So during the winter if you don't have a UV light to sit in front of, you must consume Vitamin D to get it in adequate amounts.

So where can you get Vitamin D?
Vitamin D is a fat soluable vitamin, so most of the time it is found in certain fatty foods such as milk, fish, egg, beef liver, cod liver oil, and for vegans in irradiated mushrooms and yeast. There are also many products available in stores that have Vitamin D fortification such as milk or orange juice. However, there are also supplements on the market that come in a variety of amounts, flavors, and even forms. I personally think the D3 liquid drops are the easiest to use, but have heard that many people like the flavored forms as well.
Another way to get some (but not all of your daily intake) Vitamin D is from sunlight exposure, however during the winter months sun exposure isn't in the correct range for Vitamin D benefits. Most people only need 10-30 minutes of sun exposure 2-3 times per week for adequate sun exposure for Vitamin D benefits, however this is with skin exposure with NO sun screen. Alternately, UV lights can be used indoors during the winter months to get your daily intake. If you have a family history or increased risk of skin cancer, you should talk to your doctor first before using sunlight or UV lights as a Vitamin D method.

How much is enough? 
There is a lot of controversy on how much your daily value of Vitamin D should be, due to new research that is showing that Vitamin D has protective effects against cancer and other health conditions and in deficient amounts can exacerbate conditions such as obesity, glucose/insulin dysfunction, and even cause diabetes. The best way to determine if you are getting enough Vitamin D is to have your doctor do a serum blood test for 25- hydroxyvitamin D or 25(OH)D. Levels of 50 ng/mL or 125nmol/L or higher reveal beneficial effects, however current thresholds are outdated with levels at 30ng/mL being adequate. If the standard threshold was raised today, 90% of Americans would be Vitamin D deficient!

Currently the United States Institute of Health (by dietary intake only) recommends the values in the tables below, however many health care and nutritional advocates recommend double to triple that amount for real benefits. Generally speaking, Vitamin D intake needs to increase based on body mass and thus a better guideline might be obtained by using the daily maximum (Tolerable Upper Intake Levels) as an amount not to exceed for your age group. I usually recommend 1000 to 2000 IU/day for most of my patients, however you need to consult your doctor before beginning a regiment.

**The below values were obtained from the Institute of Health, but some medications can cause interactions so consult your doctor before taking any new supplements.

Recommended Dietary Allowances (RDAs) for Vitamin D 

Age	Male	Female	Pregnancy	Lactation
0–12 months*	400 IU (10 mcg)	400 IU (10 mcg)
1–13 years	600 IU (15 mcg)	600 IU (15 mcg)
14–18 years	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)
19–50 years	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)
51–70 years	600 IU (15 mcg)	600 IU (15 mcg)
>70 years	800 IU (20 mcg)	800 IU (20 mcg)

* Adequate Intake (AI)

Tolerable Upper Intake Levels (ULs) for Vitamin D 

Age	Male	Female	Pregnancy	Lactation
0–6 months	1,000 IU (25 mcg)	1,000 IU (25 mcg)
7–12 months	1,500 IU (38 mcg)	1,500 IU (38 mcg)
1–3 years	2,500 IU (63 mcg)	2,500 IU (63 mcg)
4–8 years	3,000 IU (75 mcg)	3,000 IU (75 mcg)
≥9 years	4,000 IU (100 mcg)	4,000 IU (100 mcg)	4,000 IU (100 mcg)	4,000 IU (100 mcg)

Why do I need Vitamin D?
Vitamin D deficiency has been linked with higher mortality rates, increased incidence of low bone mass and falls, immune system dysfunction, higher rates of multiple sclerosis, higher rates of certain cancers,  higher rates of vascular disease, higher rates of autoimmune disorders such as rheumatoid arthritis, Parkinson's disease, Alzheimer's Disease, and many other health conditions.
Vitamin D is responsible for calcium absorption from the intestine, maintenance of calcium and phosphorus levels in the blood, maintenance of bone health and bone cell support, adrenal function and health, cell function and differentiation, immune system support, and many other actions that aren't fully understood by scientists yet. As you can tell, Vitamin D is important to maintain your body's health and function but also to help prevent many health conditions and aging processes.

Superbowl Sunday!

Football players that are taking the field today understand the importance of chiropractic in their daily lives, and even more so when on game day. They use chiropractic before and during the game to ensure proper biomechanics and free joint mobility so that they can perform at their best.
Read more here about how the Giants and Patriots are using chiropractic to enhance their game.
Read more here about Dr. Rob DeStafano, the Giants Team Chiropractor.


Chiropractic is a health care profession that focuses on the musculoskeletal system. The musculoskeletal system is made up of all the muscles, nerves, and bones in your body. Chiropractors focus on making sure that your bones (this includes your spine, extremities, jaw, and even the bones of your skull) are able to move freely and properly to ensure that your body can function properly without causing degeneration or exacerbating health problems further. For example, osteoarthritis is frequently found in the knee and is caused by improper joint space and mobility that can lead to calcium buildup and pain in the knees. In addition, by aligning the joints of the body the normal muscle tone can be restored which can lead to less soreness and increased flexibility and nerve function can also be improved due to decreased inflammation and compression on nerve roots that travel through the spine and other joints. Chiropractic is not just for your bones! It helps your muscles and your nervous system as well! 


Chiropractors use their hands (and sometimes handheld instruments) to aid in an adjustment of your bones. The adjustment helps to realign and restore proper joint movement to the segment or joint that isn't moving properly. Adjustments are a low force and high speed technique that chiropractors use to restore alignment. Some people may experience a popping sound that is caused by gases within the joint being released when an adjustment takes place, but that is not always the case. Chiropractors can adjust the bones in many different ways, such as sitting in a chair or laying on a specialized chiropractic table. Due to the numerous ways to adjust, chiropractors can tailor their treatments to a specific individual and their needs. 


Chiropractors are also able to perform physical therapy, spinal decompression, massage, acupuncture, kinesiotaping, and even cold laser treatments in their offices as well. (Most of these procedures require additional testing and licensure depending on the state they practice in. Check with your local chiropractor so see what additional services they offer in their office.) Many of these other procedures focus on restoring muscle function and tone to make sure that the bones and muscles are working together for optimum body function.


Chiropractors can help with spine and joint pain and some have even reported improvements or resolution of problems such as torticollis or wry neck, Bell's Palsy, neck pain, back pain, neuropathy such as pain into the arms and legs, pregnancy pain, hormonal imbalances, infertility, migraines, headaches, ADD and ADHD, behavioral disorders, Arnold Chiari malformation symptoms, tempormandibular joint pain, shoulder pain, elbow pain, golfer or tennis elbow, wrist or hand pain, carpal tunnel, hip pain, knee pain, ankle or foot pain, digestive issues, lung function, immune function, improved posture and scoliosis, and some have even reported improvement in disc herniations before and after surgery.


If you have any questions about this article or wish to discuss about what chiropractic can do for you, send me an email or leave a comment. I am also open to engaging in speaking events about what chiropractic is and how it can help you.