The International Chiropractors Association (ICA) and the Connecticut Chiropractic Council (CCC) offer several suggestions and tips to help protect your back and general health, particularly over the upcoming holidays.
How and what we eat is always important, says Dr. Luigi DeRubba, President of the ICA. But, the upcoming holidays and their traditional practices of overeating and eating too much unhealthy food are of special concern to today's chiropractors. DeRubba says that "a bulging stomach can put pressure on your body's support systems, including your spine and spinal nerves. Every extra pound in the abdominal region could put 10 pounds more stress on the lower back. Heavy eating during the holidays may lead to weight gain, and carrying extra pounds can put added strain on the supporting structures of the spine and nervous system."
DiRubba explains that extra weight can bring about a shift in the pelvis and torso. This causes a change in spinal balance, which leads to spinal misalignments and malfunctioning in the entire body.
In terms of eating and weight gain, DiRubba suggests a few simple things: eat more fresh fruits and vegetables and less red meat, bread, pasta, chips and fats/oils. It also goes without saying that eating even healthy food should be done in moderation. In her online article, "Exercise Away Holiday Stress," dietitian Sarah Flash says that eating fruits, vegetables and whole grains actually helps protect your body against the harmful affects of stress. She recommends including broccoli, tomatoes, carrots, spinach, greens, peppers, sweet potatoes, cantaloupe, pumpkin, apricots and soy when planning holiday meals. She also suggests keeping fruits and vegetables readily accessible when traveling.
Both DiRubba and Flash say that, instead of flopping on the couch or taking a nap after eating that holiday dinner, take a walk or participate in physical activities that can include the entire family. A 15-30 minute walk will ease stomach discomfort and burn some of the extra calories, as well as help relieve stress.
How and what we eat is always important, says Dr. Luigi DeRubba, President of the ICA. But, the upcoming holidays and their traditional practices of overeating and eating too much unhealthy food are of special concern to today's chiropractors. DeRubba says that "a bulging stomach can put pressure on your body's support systems, including your spine and spinal nerves. Every extra pound in the abdominal region could put 10 pounds more stress on the lower back. Heavy eating during the holidays may lead to weight gain, and carrying extra pounds can put added strain on the supporting structures of the spine and nervous system."
DiRubba explains that extra weight can bring about a shift in the pelvis and torso. This causes a change in spinal balance, which leads to spinal misalignments and malfunctioning in the entire body. In terms of eating and weight gain, DiRubba suggests a few simple things: eat more fresh fruits and vegetables and less red meat, bread, pasta, chips and fats/oils. It also goes without saying that eating even healthy food should be done in moderation. In her online article, "Exercise Away Holiday Stress," dietitian Sarah Flash says that eating fruits, vegetables and whole grains actually helps protect your body against the harmful affects of stress. She recommends including broccoli, tomatoes, carrots, spinach, greens, peppers, sweet potatoes, cantaloupe, pumpkin, apricots and soy when planning holiday meals. She also suggests keeping fruits and vegetables readily accessible when traveling.
Both DiRubba and Flash say that, instead of flopping on the couch or taking a nap after eating that holiday dinner, take a walk or participate in physical activities that can include the entire family. A 15-30 minute walk will ease stomach discomfort and burn some of the extra calories, as well as help relieve stress.
The holiday season, particularly those days between Thanksgiving and Christmas, also find more people visiting their chiropractors because of stresses and strains that come with the season. The ICA and the CCC suggest the following:
Be aware of how you lift things like heavy packages, an armload of firewood or that frozen turkey. It's so easy to just bend over and pick up something too heavy. Lifting with your legs instead of your back, as well as keeping heavy items close to your body as you lift, may save you a trip to the chiropractor and certainly will minimize the chances of injury.
If you're doing the cooking and standing for extended periods of time, use a foot rest, stack of books or pieces of wood to elevate one foot about six inches above the floor. This will relieve tired leg and back muscles. When you use a foot rest and alternate each foot, it also helps to improve your posture.
Traveling and being out of your routine adds stress of its own. Plenty of rest, packing light and allowing extra time will go a long ways in minimizing the stress on both body and mind. If you must carry bags, be aware of carrying too much in bags with shoulder straps that pull your body out of alignment or put a heavy load on your shoulders.
Sitting for long periods of time, whether in a plane or traveling by auto, can put unnecessary pressure on the discs in your back and on your spine. A small pillow or folded towel placed behind the small of your back will help maintain the arch in your lower back and support the rest of the body.
Be aware of how you lift things like heavy packages, an armload of firewood or that frozen turkey. It's so easy to just bend over and pick up something too heavy. Lifting with your legs instead of your back, as well as keeping heavy items close to your body as you lift, may save you a trip to the chiropractor and certainly will minimize the chances of injury.
If you're doing the cooking and standing for extended periods of time, use a foot rest, stack of books or pieces of wood to elevate one foot about six inches above the floor. This will relieve tired leg and back muscles. When you use a foot rest and alternate each foot, it also helps to improve your posture.
Traveling and being out of your routine adds stress of its own. Plenty of rest, packing light and allowing extra time will go a long ways in minimizing the stress on both body and mind. If you must carry bags, be aware of carrying too much in bags with shoulder straps that pull your body out of alignment or put a heavy load on your shoulders.
Sitting for long periods of time, whether in a plane or traveling by auto, can put unnecessary pressure on the discs in your back and on your spine. A small pillow or folded towel placed behind the small of your back will help maintain the arch in your lower back and support the rest of the body.
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