Compass Chiropractic

NSAIDs or Non-Steroidal Anti-Inflammatory Drugs are a classification of drugs that include Ibuprofen (ie Advil), aspirin and naproxen (ie Aleve).  NSAIDs are some of the most common over the counter drugs used to treat inflammation associated with headaches, neck pain, back pain and sports injuries.

History of NSAIDs:

Use of NSAIDs has been recorded all the way back to the ancient Greeks who used willow bark to treat symptoms of fever. In 1897, a German chemist with Friedrich Bayer and Company was searching for a treatment for his father’s arthritis pain and produced the first stable form of aspirin.  Shorty after, aspirin was available  to physicians. Ibuprofen was invented in 1969 and was initially only available by prescription until 1984 when it became available over the counter.  Naproxen was originally available by prescription in 1976 and over the counter in 1994.

Risks of NSAID use:

The use of NSAIDs has typically been thought to be minimal with only minor side effects such as stomach pain and ulcers.  Recently new research on NSAIDs has caused concern and a call for more stringent regulation.  In this post we will discuss two risks associated with NSAID use, for a complete list of side-effects visit drugs.com.

The largest population-based matched case–control study of NSAIDs performed to date found that NSAID use increased the risk of first myocardial infarction (heart attack) by 40%.

Late in 2010 at the European Society of Cardiology Congress,  Dr Gunnar Gislason presented a study that looked at the relationship between the short term use of NSAID use and stroke. The study found a causal relationship with the use of NSAIDs with an increase of stroke by 30% with ibuprofen and naproxen.  They also found the risked to be dose dependent with the risk of stroke reaching 90% with the use of over 200mg of ibuprofen (a usual dosage for adults is 200-400mg every 4-6 hours).

Cochair of the session at which the study was presented, Dr Robert Califf (Duke Clinical Research Institute, Durham, NC), agreed that the results raised a major public-health issue, especially in the US, where many NSAIDs were available without a prescription.

Alternatives to NSAIDs:

• Bromelain, a plant extract, has been shown to be effective in treating osteoarthritis and knee function along with muscle soreness.
• Studies have show that the use of omega-3s (ie fish oils, flax oils) can treat inflammation and decrease the need for NSAID use in patients with neck and low back pain.
• Boswellia, taken in pill form, and Turmeric, a spice, have been shown to be very effective for treatment of arthritis and muscle pain.
• Willow bark was found to contain salicin that provided pain relief by Hippocrates.  Later salicin was isolated and became the active ingredient in Aspirin.

Vitamin D is essential for much more that just building bones and teeth. In addition to enabling normal mineralization and health of the skeleton, Vitamin D helps the body do a number of things including:

• Assists in cell growth
• Aids neuromuscular function
• Reduces inflammation
• Reduces the risk of breast cancer in women
• Boosts your immune system

Additionally, Vitamin D helps to prevent the following medical issues:

• Osteoporosis
• Multiple Sclerosis and other autoimmune conditions
• Rickets in children
• Osteomalacia in adults

Considering the numerous health issues it is linked to, getting too little vitamin D will cause your body to will operate far below its potential.

In the world of pain and chiropractic, one of those in particular is of interest to us: inflammation reduction. When you injure yourself, your body has a natural healing process that begins with the acute healing phase. During the acute phase, your body ships specialized cells into the area to clean up the debris and damage and set the stage for new healthy growth. As the vascular permeability increases to allow the needed chemicals in, up to 10x the blood volume comes to that area and swelling occurs. Through the healing process, the swelling should reduce back to its pre-injury size. You can assist your body in decreasing the swelling with rest, ice, compression, elevation (RICE), soft tissue massage toward the body’s core, and by consuming foods that have anti-inflammatory effects. Vegetables consistently have anti-inflammatory properties as well as some spices and foods high in Vitamin D!

How much to consume? Researchers have found many Americas to have low levels of this essential vitamin, and a deficiency in vitamin D is not something you want to deal with. As of November 2010, the recommended baseline vitamin D intake for those over 70 is 800 International Units per day to stay healthy. Those under 70 years old should take 400 IU per day with an upper limit of 4,000 IU per day, kids between 4 and 8 years should take in up to 3,000 IU per day, and children 1 to 3 years should not have more than 2,500 IU per day.

So how do you get enough? The Institute of Medicine set a recommended dietary allowance for vitamin D from a combination of diet, supplements, and sun exposure. The best source of natural vitamin D is sunlight (Fine by me!!). Just 10 to 15 minutes of exposure without sunscreen each day usually gives you enough. Know, though, that because of the melanin in dark skinned people, it is more difficult to produce vitamin D up to 90 percent. Easy enough, right!? It is also naturally found in butter, eggs, salmon, cod, mackerel, fish liver oils and added to fortified foods such as milk, orange juice, and cereal.

For more information about nutrition, visit our nutrition page.

Rejuvenation might be the most common reason that massages are given. While massage might have been seen as only a spa luxury in the past, the secret is getting out that it is a restorative therapy, influencing your immune system, endocrine system, and cardiovascular system. This old healing art has benefits that include reducing anxiety, depressed mood and long-term depression, anger, and hostility. As we round the corner to our Spring season, germs will continue to be transferred, so it’s even more important to maintain a strong immune system as it should keep infectious microorganisms out of the body and to destroy any infectious microorganisms that do invade in the body.

Your immune system is an amazing framework for providing a clean and safety for your body to function correctly. If your immune system were to quit working, toxins, bacteria, and viruses would invade and in just a matter of weeks, these organisms would completely eat your body apart until you were just a skeleton! Not only is your immune system keeping you alive, but (hopefully) it’s also allowing you to live your functional, happy, and healthy life!

Your immune system’s most broad aspect is your skin as it is a barrier between you and germs, and it gets as small as tiny enzymes that travel through your blood stream to assist in your body’s immunity and heal-ability. One important system between those two parts is the lymphatic system. Massage therapy not only improves the circulation of the blood and its vital nutrients, but also increases the circulation of lymph, thus helping your body fight off infection and speeding your recovery from injuries and illness.

In a few different studies, several changes that benefit the immune system were found via blood tests after Swedish massages. For example, there appears to be a great decreases in the hormone that contributes to aggressive behavior, and small decreases in the stress hormone, cortisol. The massage participants also had an increase in lymphocytes, cells that help the immune system defend the body from harmful substances, and increased Natural Killer cells which play a major role in the rejection of tumors and cells infected by viruses.

When the skin is stimulated, a showering of healing chemicals is poured into our blood stream, so treat yourself (and your body) to a rejuvenating and healing massage!!

Ground beef that could be contaminated with with E. coli bacteria has led to the recall of 14,158 pounds of ground beef in 10 states including Indiana.

Creekstone Farms Premium Beef located in Arkansas City, Kansas was the distribute of the tainted meat.  The meat with distributed to wholesalers in ten states including Indiana.

The beef likely was repackaged into consumer-size packages and sold under various retail brand names.

The best way to avoid E. coli food poisoning is to take food-safety precautions while handling raw beef and to thoroughly cook beef to an internal temperature of 160 degrees Fahrenheit.

I’m not talking about how much it costs to get your clothes cleaned, but the health risks associated with the chemicals used in dry cleaning.

It is estimated that 85% of cleaners in the US use a chemical called perchloroethylene (or PERC, for short) as a solvent in the dry cleaning process.  PERC has been shown to cause a number of health concerns.  According to the EPA breathing PERC for a short periods of time can adversely affect the human nervous system.  Effects range from dizziness, fatigue, headaches and sweating to in-coordination and unconsciousness.  Also, nursing mothers exposed to PERC may excrete it in their milk, placing their infants at risk.

What are your options?

For the busy person who needs their clothes cleaned in a timely fashion, hand washing may not be practical.  Luckily there are cleaners that do not use PERC during the cleaning process.  Be careful, there are a number of cleaners who advertise that they are “green” or “eco-friendly,” that doesn’t mean that they are not use PERC.  You have to ask your cleaners specifically if they use PERC.

When I first moved to Indy I found some information on EPAs website stating that Curley’s Cleaners on Illinois was a PERC free cleaners.  I learned this was not the case after speaking to them.  Luckily,  I recently found out that Meridian Heights cleaners in Meridian Kessler (49th and Penn) is a PERC-free facility.  At this point Meridian Heights is the only PERC-free cleaners in the Indianapolis area that I’m aware of and lucky for me it is  right between my house and my office.

Hippocrates, the father of medicine,  tells us to  “let food be your medicine and medicine be your food.”

Food is meant to be a daily medicine that provides nourishment for a healthy vibrant body, not something to only be considered when sick.

In this edition of Katie’s Kitchen we look at a simple curry recipe that includes a couple ingredients that are packed with a healthy punch: ginger and cumin. 

Ginger – This sweet, warm, and spicy vegetable is sure to add a rich aroma to your recipe! Additionally, this root has shown to be very effective in alleviating gastrointestinal distress. In herbal medicine, ginger is regarded as an excellent carminative (encourages elimination of intestinal gas) and intestinal spasmolytic (relaxes and soothes the stomach and intestines). In addition to aiding your GI tract, it has been found to have anti-inflammatory effects, boost the immune system, and decrease your risk of a few types of cancer! So whether you’re eating it pickled on the side of sushi or finely graded in your curry, it’s doing great things for your body!

Cumin – Cumin is a nutty, smoky, peppery seed that you would probably recognize from chili and packs a punch of flavor… and nutrition! Cumin seeds are a very good source of iron, a mineral that helps transport purified oxygen from the lungs to all body cells, takes part in producing energy and metabolism, boosts your immune system, and is particularly important for menstruating women! Similar to ginger, cumin also plays a big role in keeping a healthy digestive system. IF that’s not enough, it even can decrease your risk of tumors and certain types of cancer! Another great seasoning for your meals!!

Ingredients

• 2/3 cup tomato paste
• 4 cloves garlic, chopped
• 2 tablespoons curry powder
• 1 teaspoon ground cinnamon
• 1 tablesppon grated fresh ginger
• 1 teaspoon ground cumin
• 1 medium onion, chopped
• 2 pounds boneless, skinless chicken
• Himalayan sea salt and black pepper
• 1 1/2 cups brown basmati rice
• 1 cup Greek yogurt or coconut milk
• 2 scallions, thinly sliced

Directions

1. In a 4- to 6-quart slow cooker, whisk together the tomato paste, garlic, curry powder, cinnamon, ginger, cumin, and ¾ cup water. Add the onion and stir to combine. Place the chicken on top and season with 1 teaspoon Himalayan sea salt and ¼ teaspoon pepper.
2. Cover and cook until the chicken is tender, either 7 – 8 hours on low or 3 to 4 hours on high.
3. About an hour before serving, begin cooking brown basmati rice according to package.
4. Just before serving, add the yogurt or coconut milk and ½ teaspoon salt to the chicken and stir to combine. Serve with the rice and sprinkle with the scallions.

There are numerous benefits from choosing to use good posture throughout your day. Our bodies were created to function in a specific way, so if we carry ourselves with poor posture, many muscles are over worked while others are under worked and begin to atrophy. It’s no wonder that roughly 80% of Americans experience back pain!

Some significant benefits include:

-Improved airflow and blood flow throughout your body… Our lungs simply don’t have the same capacity when we slouch over as when we stand/ sit up straight.
-Decreased risk of injury… Using good posture makes you less injury-prone because your body is stacked on itself and all parts are in proper alignment. This is especially important when putting any sort of stress on your body such as household chores, working out, and traveling.

-Decreased back pain… Correct posture greatly reduces your chances of experiencing, back aches, pains, stiffness, and even disc problems. Some of those pains are even irreversible!

-Increased energy levels… Your muscles will be less fatigued because again they will not be over worked or over stressed.

-It may even improve others’ perception of as you hold yourself upright and confidently!

So what is correct posture?

When Sitting:

• Align your back with the back of the chair, avoiding slouching or tilting
• Keep shoulders straight
• Flex elbows between 75-90°
• Keep neck aligned with spine
• Keep feet comfortably on floor

When Standing:

• Stand with weight mostly on balls of feet and arms loosely at sides
• Tuck chin slightly allowing ears, shoulders and hips to be in same plane with normal “S” shaped curve in spine

Easier said than done, I know, but it really is worth your time to create a good posture habit. One way we’ve thought of to help remind you to sit in better posture is to put a sticker in strategic places… by your work computer, in your car, near your favorite chair at home. Every time you look at the sticker, it will act as a reminder to realign your spine and sit/ stand correctly!

To learn more about how we treat posture check out our posture page.