By Drs. Brian and Cynthia Opp

Backpack Awareness 

Most people think about back pain as only affecting adults but a new and disturbing trend is beginning to emerge. Our children are now suffering from back pain at a much earlier age than previous generations. One cause is the use of backpacks that are too heavy for everyday use. It was found that in the year 2000 there were 6,500 injuries due to the use of backpacks.

            This new back pain trend is not surprising when you think about the amount of weight most children carry in their backpacks which they often sling over one shoulder. It is tough for parents to put into prospective the amount of weight their children are carrying but a study in Italy found that the average child carries a backpack that would feel like a 39-pound weight for a 176-pound man, or a 29 pound burden for a 132-pound woman. Of those children carrying heavy backpacks to school, 60 percent experienced back pain as a result.

            Another problem is that when children sling a backpack over one shoulder it can exacerbate the curvature of the spine in scoliosis patients. It is unknown whether or not the curvature returns to normal.

            There are some simple things that parents can do to help prevent the needless pain that backpack misuse could cause the students in your household.

These simple tips will help your child reduce the risk of injury from using a backpack at school.  Another way to decrease injury is by having your child checked out by a doctor of chiropractic. They are specially trained to evaluate whether or not your child’s spine is properly functioning, even in the absence of pain.

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Osteoporosis

The Mayo Clinic published a study that showed how fracture rates in children have increased 56% for girls and 32% for boys from 1969 to 2001. This study did not give an explanation on why fracture rates increased but did show that bone-mass development has been impaired in many children. Some evidence points to diet choices like increased pop consumption and decreased exercise in most children. The broader implication of this study is that these children are at an increased risk of developing osteoporosis. Ten million people – 80% of them women – already have osteoporosis, this does not include the 34 million who have low bone mass or osteopenia.

Excessive consumption of soda and other products that contain phosphorus is setting the stage for life – threatening fractures. Hip fractures in people over 50 (300,000) only half will live through the next year. If these trends continue 61 million people will develop osteoporosis by the year 2020.

People need to start to think about osteoporosis not as an adult disease but rather a childhood condition with adult ramifications. Childhood is when you start to build the bony structure that will carry you through your lifetime. So what you eat and how much you exercise at an early age will determine whether or not you develop osteoporosis later on. The key to slowing the rates of osteoporosis is prevention.

Two things play an enormous role in preventing this disease, nutrition and exercise. With nutrition everyone knows that calcium and vitamin D are very important to building strong bones. The recommended daily calcium intake by age groups are:

Birth-6 months    210mg

6 months 1yr      270mg

1-3                     500mg

4-8                     800mg

9-18                  1300mg

19-50                1200mg

51 and up          1200mg

Most people are not anywhere close to these recommendations. By the teen years, 88% of girls and 68% of boys are deficient. Since adolescence is the period of maximum bone growth, these years are particularly critical for calcium consumption.

Just taking a calcium supplement may not be enough. Vitamin D is called the key that unlocks the bodies ability to absorb calcium. Without enough vitamin D you can drink all the milk that you want, the bones will not absorb it properly. A third of the population is vitamin D deficient. This is especially true for people who live in areas with long winters. Sunlight is one of the best sources of vitamin D, so people in colder climates have less time in the sunshine. Daily recommendations are 400 IUs for people under 50 and 600 to a 1000IUs for people over 50.

Osteoporosis is not a reversible disease but it is a very preventable one. Next time you go to the grocery store think about the choices you are making for yourself and your kids. Are you buying soft drinks, potato chips, hot dogs, or crackers? These types of foods will contribute to decreased bone development. Also ask yourself if you and your kids are getting enough exercise because diet alone will not help you reach your peak bone development. Do not let what you do today or what you did not do today affect how you will live your life down the road.

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Cold and Flu Prevention 

As the winter months go on, people have an increased risk of getting sick with the cold or flu. Flu shots are being given to all of those who are at an increased risk of developing serious complications from the cold or flu. This is usually the very old and the very young, but even this year’s flu shot may be ineffective against the strain that is invading people’s bodies.  People who do not get the flu shot are left with over-the-counter (OTC) medications and home remedies to try and fight the cold and flu bug. The problem with taking OTC drugs is that you are only fighting the symptoms and not the cause of them.

So what can be done to reduce your risk of getting the cold or flu? Many of the things are simple like washing your hands, not sharing drink glasses, and getting enough rest so that your body has a chance to fight off the cold or flu bug. Other things you can do is to exercise regularly so that your body is at its’ healthiest. Drinking plenty of fluids such as water, juice, or Gatorade will help to keep you hydrated. Eating better will supply your body with the nutrients it needs to fight any bugs that might attack as well.

Most of these preventive measures can be done fairly easily, but these days people are so busy they do not have time to get enough sleep, exercise, and eat right on a consistent basis. Taking a multivitamin will help ensure that you are getting enough of what your body needs if you are not able to cook healthy meals all the time. Exercise at moderate intensity has been shown to improve immune system function, but high intensity exercise can impair the immune system, so there is such a thing as too much exercise.

If you do get the flu, you should allow your body to fight off the infection naturally rather than run to the pharmacy to get some OTC drugs. Instead, take some zinc and vitamin C as soon as you start to feel sick. Zinc and vitamin C have both be shown to reduce the time and severity of a cold or flu. If you start taking OTC drugs you suppress the body’s immune system making it harder to fight for you. This means you are actually prolonging the cold or flu rather than getting rid of it. One gram per day of vitamin C and no more than 100mg per day of zinc will do the trick. It is best to take 500mg of vitamin C twice daily and 20mg of Zinc five times a day, this ensures greatest absorption of needed supplements.

Getting adjusted by your chiropractor regularly will also improve immune system function. Research has shown that the body’s immune system fires up after an adjustment helping the body react quicker to any viruses that invade your body. Having a spine that is free of misalignments allows the nervous system to function at its optimum, meaning the rest of the body can also function properly as well.

Staying healthy these days is very important. People can not afford to lose time at work or school, or they just do not have the time to be sick with all that they have to do. Giving your body its best chance to be healthy is vital to staying cold or flu free. Stay warm and healthy this winter.

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 Ear Infections

Childhood ear infections, most commonly Otitis Media, is the most frequent primary diagnosis made at visits to U.S. physician offices by children under the age of 15. It is also the most common pediatric complaint which presents in chiropractic offices today. The problem begins with sleepless nights, irritability, and fussiness for the child, leading to obvious illness that needs attention. The parents’ logical next step is to take the child to the pediatrician where the ear infection is diagnosed. Treatment for most cases includes antibiotics for two weeks. Four weeks later the infection returns and antibiotics are prescribed again. This cycle will continue until tubes are suggested due to the effects of repeated antibiotic prescriptions and the scary possibility of hearing loss. In spite of all of this, many children continue to have problems with ear infections for years to come.

Unfortunately, this is the typical story for most parents when dealing with ear infections. Treatment for the number-one childhood health problem is still very much unresolved. Antibiotics and tubes have done nothing to slow the sharp increase of infections in America. Some reasons for the increase include greater awareness and accessibility to diagnosis and treatment, but with a 150 percent increase since 1975, there has to be other factors.

People believe that the widespread use of antibiotics have created “super bugs” that are resistant to the drugs used most commonly today. This explains why ear infections continue to come back. Other possible contributing factors include cow’s milk consumption, second-hand smoke exposure, feeding position, fetal alcohol exposure, birth trauma, and allergies to name a few. All of these things may play a role in increasing your child’s risk of ear infections.

What many parents often misunderstand is why the antibiotics are prescribed to begin with. They are used for the sole purpose of killing the bacterial infection and decreasing the symptoms associated with the ear infection. But what caused the bacterial infection in the first place and if the antibiotics are there to kill the current infection, why does it keep coming back? Some of the possibilities include the following: the infection is actually viral, not bacterial; the Eustachian tubes are not properly draining due to structure, poor nutrition, muscle imbalance, nerve interference, subluxations or a combination of all four; or the antibiotic is not effective.

Medical Doctors are often at a loss when an obviously frustrated and tired parent comes in with his/her miserable crying child and wants the doctor to magically make everything better. Bacterial ear infections are difficult to conclusively diagnose even to the most trained eye. It is only definitively diagnosed by a culture which is all but impossible. Doctors rely on the symptoms, progression of symptoms, color of the ear drum and possible fluid behind the ear drum. Unfortunately, bacterial and viral ear infections can look the same and a viral infection can eventually lead to a bacterial infection if the cause is never corrected. The antibiotic prescribed is usually a general one because the specific type of bacteria that is causing the infection is unknown. If the first round does not work, then a more specific one is tried, and so on. The theory to this progression of treatment is to avoid the “super-bug” and to limit the amount of antibiotics that are ingested. Less is more. Unfortunately, this allows the infection to continue.

Parents are sometimes falsely reassured when their child recovers soon after antibiotics are given. Typical viral and bacterial ear infections in a normally healthy individual usually last 2-7 days and by the time the child is taken in, they are well on their way to recovery. Even the American Academy of Pediatrics and the American Academy of Family Practice are finally admitting that antibiotics should only be given to severe cases of Acute Otitis Media. But, if the child’s immune system is not optimally functioning properly or if the original cause of the infection is not corrected, the child will continue to get ear infections.

With so many things that could cause an ear infection what other options are there? Chiropractic has a long history of success in helping children decrease the amount of ear infections, thus lessening and/or removing the need for antibiotics and tubes. Chiropractors focus on carefully evaluating the structure and function of the nerves, bones and muscles of the body. Interestingly, the presence of birth trauma can be the first incident of spinal and nerve assault. Eventually, a misalignment in the neck of the child will put too much stress on the tube that drains the ear. The misalignment also places stress on the muscles around the neck especially the sternocleidomastoid (SCM) muscle which becomes tight, affecting the drainage of the ear and lymphatic system. The lymphatic system is the highway for your body’s immune system. If this gets blocked or slowed down, bacteria can build up in the area, making the child more susceptible to recurrent ear infections.

Chiropractors also focus on how a child’s diet, nutrition and environmental factors may be affecting their immune system overall. A weakened immune system will not be able to combat injuries, viral infections and ultimately bacterial infections. This is not just limited to ear infections, but any infection of the body.

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Vitamin D

Calcium has long been linked to building strong and healthy bones. While this is true there are other factors to consider as well. Vitamin D has historically not been considered a vitamin and not as important in people’s overall health. Now it is thought to be critical in human health in ways never imagined.

In a study done in Calgary, Canada reported that 100% of the participants in the study were deficient in Vitamin D. This deficiency can lead to many health problems that people are suffering with today. A very simple test to assess a person’s Vitamin D status would measure your 25(OH) D3 levels, so you should ask your doctor if you might be at risk.

Vitamin D is best known for its role with bone health and the bodies ability to absorb Calcium. What people do not know is that it also improves muscle strength because of the Calcium channels that control muscle contraction. It also has reduced the incidence of falls by 30% which is very important in the elderly community due to the likelihood of a fracture.

Prevention of certain types of cancer is another way Vitamin D is important. You are 50% less likely to get colon cancer with the right amount of Vitamin D. Other types are breast, ovarian, and prostate cancer where you can see a decrease in the incidence of these types by 30%.

Vitamin D has also been associated with heart health. It can prevent hypertension and heart disease. It does this by helping the heart function properly. When dealing with heart issues the most important numbers are not your good and bad cholesterol, even though they are important to health, but it is your blood pressure. If you can reduce your blood pressure you will reduce your risk of other heart related problems.

Improving fibromyalgia symptoms by as much as 82% is staggering. Many people are going through daily life in pain due to fibromyalgia and Vitamin D may be the answer. There are other studies that show promising results with Vitamin D and the prevention of diseases like Multiple Sclerosis, Type 1 Diabetes, and Rheumatoid Arthritis where a 55% reduction was seen in the occurrence of RA. With Type 1 Diabetes there was a 70% reduction of developing the disease when Vitamin D was given to infants (after age 1).

So where do you get Vitamin D? Sunlight is one source but because of the area we live in we are not producing Vitamin D constantly. You also have to weigh the risk of skin cancer with prolonged sun exposure. Another source includes the food we eat which is fortified with Vitamin D, but according to the studies mentioned above we are still lacking. The best way to get the right amount is to supplement your diet with Vitamin D. You need to look for a specific form of Vitamin D called Vitamin D3. The amounts you should get are around 2000 IU. There are some limited concerns with toxicity but it is at levels much higher than this.

The importance of Vitamin D is not to be ignored and the evidence that is out there proves that it plays a vital role in people’s overall health.

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Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without control over the muscles that support our posture, we would simply fall to the ground.

Normally, we do not think about our posture. Instead, certain muscles maintain it for us. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over in a forward direction. Postural muscles also maintain our posture and balance during movement.

Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.

Correct posture helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain. It reduces the stress on ligaments holding the spinal joints together, minimizing the likelihood of injury. Correct posture enables muscles to work more efficiently, allowing the body to use less energy and, therefore, prevents muscle fatigue. And proper posture helps prevent muscle strain, overuse disorders, and even back and muscular pain.

To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, and efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.

Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax excessively when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more likely to become injured and cause back pain.

Most commonly, the following factors contribute to poor posture: stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can contribute to poor body positioning.

Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.