What do Tiger Woods, David Duval and more than 75 percent of golfers in the PGA have in common? They all sing the praises of chiropractic. But you don’t have to be a professional golfer to benefit from chiropractic. Amateur golfers also reap the performance-boosting rewards of regular chiropractic care.\

Throughout the world-from Scotland to South America- men, women and children of all ages and income levels are hitting the greens. Golf has long been heralded as one of the best ways to exercise the body and relax the mind. As in any sport, however, injuries can occur if you don’t take the proper precautions. Golf can be especially hard on the spine, often triggering back disorders. That’s why Dr. Winchester teaches patients how to keep their spines up to par.

Focus on Posture

Proper posture- both on and off the course- is key to avoiding golf-related injuries and improving your game.

For instance, a level backswing is dependent on proper posture. A backswing is actually two motions in one: the up/down movement of the arms and the rotation of the body- both directly dependent on spinal health.

That’s why a healthy spine is so vital to a golfer’s game. If the spine is out of alignment, the swing will be out of alignment. That’s also why so many professional and amateur golfers alike schedule regular chiropractic check-ups.

By correcting a spinal condition called vertebral subluxation, Dr. Winchester helps to perfect the posture and golf games of patients.

Vertebral subluxations occur when spinal movement is restricted or spinal bones (vertebrae) become misaligned. This common condition is linked with a myriad of health concerns, such s carpal tunnel syndrome, headaches, backaches, and infantile colic and ear infections. Dr. Winchester corrects vertebral subluxations with safe and gentle chiropractic adjustments.

Back in Shape

Low-back injuries are particularly common among golfers.

Why does golf generate -and aggravate – low back pain? According to researchers, the answer is two-fold: poor mechanics and today’s more demanding swing. “Stiff hip and back muscles are often the root cause of flawed mechanics. Also, older golfers may have back conditions that the swing aggravates: The disks between the spinal vertebrae get less elastic with the years and, therefore, are less able to distribute the stresses that the swing puts on the back.” (Harvard Health Letter 2000)

A Chiropractic Checkup: Your Ticket to Golfing Success

Golf is a game. It is also exercise.

The number 1 rule when embarking on a new exercise program is to call your doctor of chiropractic and schedule an appointment for a checkup. To go from a sedentary to active lifestyle takes time and patience. Even if you are already are actively involved in another sport, your chiropractor may suggest some modifications to your golf game-until your body is fully up to par.

Do you remember your mother reminding you to “stand up straight, and don’t slouch”?

You may have been annoyed by her nagging, but Mom knew what she was talking about. Forward head posture is one of the leading causes of pain in the neck and shoulders. Over the years, gradual changes to body position can slowly wear away at joints and surrounding soft tissues. Chronic pain syndromes, headaches and TMJ issues may appear if arthritic changes progress and postural alterations remain uncorrected.

Recently, research has shown that not only can faulty posture be a pain in the neck, but the effects of poor posture can also pose a significant health risks to many other systems in the body, specifically the respiratory, circulatory and digestive systems.

The chiropractic adjustment is very effective in reducing the pain caused by joint restriction and malposition (vertebral subluxation). However, if poor posture is the cause of these subluxations, the symptoms are likely to recur if your posture is not corrected. Your chiropractor encourages you to pay attention to this very important issue related to your spine.

What is Ideal Posture?

Posture is the way your body is held in space- whether standing, sitting or lying down. If your body has proper posture there is a perfect balance to your physical structures. And you’re able to hold your body in a neutral position with minimal effort. Certain physical structures in your body line up correctly with your center of gravity. Chiropractors such as Dr. Dana Winchester are able to assess your posture to see if these anatomical areas are correctly aligned.

Test Yourself

There are three quick self-tests you can perform to see if you have proper posture

Look in a mirror. Ears, shoulders and hips should each line up horizontally from left to right.

Stand with your back and buttocks against a wall. Place your feet approximately six inches from the wall. Does your head easily rest against the wall too? If it doesn’t, you have forward head posture.

Lie down on your back on a hard surface. With your head on the floor, you should be looking straight up to the ceiling. If you feel your head tilt backward, or aren’t looking straight above you, chances are that your upper back curve is the cause of your faulty posture.

Typical Symptoms of Bad Posture

For every inch that your head is held forward, an additional 10 pounds of pressure is placed on the supporting tissues of your neck and shoulders. Muscles along the rear of your neck and the upper back are required to accommodate for this extra load. As a result, they’ll experience stress and strain that is greater than normal.

Also, whenever the position of your body moves away from its center of gravity, your joints are taken out of their normal stress-free positions. You then begin to experience abnormal wear and tear. Over time, joint cartilage erosion, bone spurs and pinched nerves are evidence of this phenomenon. Painful symptoms of poor posture may include:

Muscle pain (aching or burning) and tightness

Nerve pain (shooting, sharp or aching) traveling down the arm or leg

Joint pain (aching, sharp or stabbing) and restriction

Ligament or tendon pain (aching, sharp or diffuse)

How to Improve Posture?

Be aware. Practicing awareness of your posture is the first step to correcting it.

Take regular breaks from sitting at a computer. Research shows a strong correlation between neck pain and lengthy computer usage.

Check the ergonomics of your workstation or desk.

Use a proper pillow for sleep. Avoid sleeping on your stomach.

Stretch the muscles that are too tight, and strengthen the postural muscles that are weak. Dr. Winchester can show you the correct techniques to use.

Get adjusted. When your spine moves properly, it has the best chance to position itself properly

Sure, you know that chiropractic alleviates dysfunction in the spine that may impede nervous system activity. And you know that chiropractic care wards off disability in the hips back and neck as well. You are probably also aware that this drug-free approach to health averts headaches, jaw pain and fibromyalgia. But did you know that chiropractic offers effective correction for problems in the joints of the upper and lower limbs (extremities)?

 Dr. Winchester addresses maladies affecting the ankles, knees, wrists elbows and shoulders with a multi faceted approach. First, alignment in the extremities is influenced by spinal posture. Consequently, a misaligned spine may spark a chain reaction that throws limbs slightly out of balance, leading to uneven wear on joints.

Dr. Winchester examines the spine for areas where movement is restricted or spinal bones (vertebrae) are slightly out of place. These dysfunctional segments are called vertebral subluxations. This condition is corrected with specialized, adjustments, using the Gonstead technique.

Next, chiropractic care targets the specific joint involved. This may include gentle adjustments to or manipulation of the joint. It may also involve physiotherapy techniques or exercises custom tailored to the patient’s unique circumstances. In addition, ergonomic advice is a common component of an extremity care plan. And nutrition and stress reduction are often also integrated into this revolutionary approach to health.

How effective is chiropractic at alleviating problems with joints in the extremities?

Wrists

A growing body of research indicates that chiropractic care is a winning solution for wrist pain due to carpal tunnel syndrome (CTS) and the lesser-known conditions that mimic it. Findings show that drug-free chiropractic approach is as effective as medical treatment, without the potentially hazardous side effects of hazardous effects of painkillers. Chiropractic care is also effective for the lesser-known disorders that are often misdiagnosed as CTS.

Elbows

Chiropractic adjustments alleviate common elbow problems, such as “tennis elbow” (lateral epicondylitis) and “golfer’s elbow” (medial epicondylitis). Research reveals that a specific type of adjustment to the elbow, as part of the Gonstead technique, produces an immediate and dramatic drop in pain for patients with tennis elbow. Schedule an appointment with Dr. Winchester to begin treatment for these issues and more!

A founding principal of chiropractic is that the mind, body and spirit are connected. Nutrition is an integral component of wellness. At The Winchester Institute of Chiropractic Health and Wellness we offer individual nutrition programs designed by Dr. Dana Winchester .

The Fashionable Fig- Healthy and Hip

Figs are the latest in style, hip fruit gracing celebrity hot-spot restaurants from Los Angeles to Paris. But the fig won’t just make you hip-it can also make you healthy. With over 50 varieties to choose from-and countless ways to prepare and enjoy this ancient delicacy-it’s truly one of the most delicious, versatile, nutritious and fashionable foods available.

Dr. Winchester promotes the inclusion of nutritionally rich foods, such as figs, as part of the chiropractic lifestyle: a philosophy that focuses on preventing disease and illness with regular chiropractic care, exercise and proper nutrition.

Figs are loaded with nutrients and provide a rich source of dietary fiber, according to Dr. Winchester. They’re also pleasantly plentiful year-round, particularly in their dried state or as preserves.

The skins of the tiny but nutritionally powerful fig range from greenish-brown and the brown-purple of the “Hardy Chicago’ variety. Inside, the fruit is equally multi-hued.

Antioxidant Amplifier

Dried figs share top honors with dried plums for having one of the highest nutrient scores among dried fruits. What’s more, they are loaded with powerful, disease- fighting antioxidant chemicals.

Researchers from the University of Scranton found that “figs produced a significant increase in plasma (blood) antioxidant capacity for four hours after consumption, and overcome the oxidative stress of consuming high fructose corn syrup in a carbonated soft drink.” Oxidative stress is the process that turns healthy cells into diseased ones, which occurs in cancer, heart disease, Alzheimer’s disease and a myriad of other conditions.

Carotenoids Carrier

Carotenoids are fat-soluble plant pigments. In addition to sparking antioxidant activity in the body, some of the more than 600 carotenoids can transform themselves into vitamin A.

Why are carotenoids so important? Because, among other things, studies link them to the prevention of several cancers.

Figs contain all of the major carotenoids found in blood plasma, according to researchers in Australia.

The Nutrient Numbers

Figs have no saturated fat, sodium or cholesterol. They are also high in calcium, iron and potassium. A quarter cup has 3.7 milligrams of potassium and just 93 calories.

When it comes to calcium, three dried figs provide 80 milligrams of this bone-boosting mineral. In comparison, one cup of milk contains 300 milligrams of calcium.

Let’s Talk

As you partners in preventive health care, one of our goals at The Winchester Institute is to provide you with the information you need to make well-informed nutritional decisions for yourself and your entire family.

Think that chiropractic care is just for adults? Think again! Children and adolescents also reap the wellness-boosting rewards of chiropractic care. Dr. Winchester encourages patients to learn how chiropractic care helps kids of all ages grow up as healthy as possible.

Safe and Gentle

Dr. Winchester uses an extremely safe and gentle technique, known as the Gonstead Technique when adjusting her pediatric patients. This technique is specifically modified for our younger patient’s spine.

Lessen Low-Back Pain

Low-back pain (LBP) in little ones is no minor problem. Researchers estimate that a startling 50 percent of children are afflicted sometime during their youth. Even worse: Almost 15 percent experience frequent or continual pain.

The good news is that chiropractic care for children works. One study included 54 children (31 boys and 23 girls) with LBP cared for at 15 chiropractic clinics. The children ranged in age from 4-18 years, with an average age of 13. Specifically, 61 percent suffered from acute LBP, with 47 percent attributing onset to a traumatic event (most commonly sports-related); 2 4 percent reported pain lasting longer than three months.

Patients received chiropractic adjustments, specialized and precise maneuvers designed to eliminate vertebral subluxations. Vertebral subluxations are dysfunctional areas in the spine, where alignment is skewed and movement is limited.

The result of the chiropractic intervention? Within six weeks of beginning chiropractic care, two separate assessments revealed “important” improvement among 62-87 percent of the youngsters, respectively.

The authors conclude that pediatric patients “respond favorably to chiropractic management, and there were no reported complications.”

Ergonomics and Low-Back Pain

In a study of 5,000 adolescents aged 11-14 years, researchers found that the top predictor for LBP was sitting for long periods in a poorly designed chair. To reduce the risk of LBP, Dr. Winchester encourages optimal posture for children and advises parents to make sure that your youngster’s chair and desk are the correct height. Limiting television time and promoting daily exercise are highly beneficial to children as well.

Overloaded backpacks and school bags are additional ergonomic nightmares, which provoke spinal problems.

Ask Dr. Winchester for specific instruction regarding ergonomic parameters for your child.

Sciatica is as tricky and deceptive as a sly magician: Sciatic pain often alters between severe and constant to mild and intermittent; can affect one leg, both, or switch from side to side; and it may even masquerade as low-back pain for months until more characteristic sciatic pain begins.

But, fortunately, chiropractic sheds light on these sciatic “tricks”. Although its source may appear deceiving, Dr. Winchester finds that the root cause of sciatica is usually in the spine.

The Sciatic Nerve

The sciatic nerve is the longest nerve in the body. It runs from the pelvis through the hip area and buttocks and then courses down the back of each leg.

The term “sciatica” refers to the inflammation of this nerve and the pain that radiates along its course. Sciatica may feel like a leg cramp or as numbness, burning or a pins-and-needles sensation.

Sciatic pain can also be excruciatingly piercing or stabbing. In one study of patients with chronic pain, sciatica sufferers endured “significantly higher” pain scores and limitation in daily living activities than any other group.

The Root of the Problem

Although sciatic pain is generally in the legs, Dr. Winchester wants patients to understand that the root cause is often compression of the sciatic nerve root, which is the beginning of the sciatic nerve as it exits the spinal cord in the lower back.

Nerve root compression is frequently the result of one of two conditions: vertebral subluxation (misalignment of the spinal bones) or sacroiliac subluxation (misalignment of the pelvic bones). When the spinal or pelvic bones are even slightly out of place, spinal movement is restricted, which in turn irritates the muscles, discs and the nerve root—causing pain.

Other causes of sciatic nerve compression include herniated spinal discs and piriformis syndrome (inflammation of the piriformis muscle in the buttocks).

Often, more than one of these four causes occurs simultaneously, so it is vital to identify and address all factors. The good news is that research shows that chiropractic care is effective at alleviating all four of the common causes of sciatic pain.

Vertebral and Sacroiliac Subluxations

Dr. Dana Winchester practices Gonstead chiropractic which corrects both vertebral and sacroiliac subluxations with specific adjustments. These maneuvers, which are safe and effective, successfully realign spinal and pelvic bones.

Research shows that Gonstead chiropractic adjustments are highly successful for sciatic pain associated with vertebral and sacroiliac subluxations.

We’re here to help

If you currently have back pain or leg pain, it’s vital to avoid self-diagnosing and self-medicating. The origin may lie in the sciatic nerve root or may be related to another cause, unconnected to the sciatic nerve. Schedule an appointment with Dr. Dana Winchester today to discover the underlying problem.

As parents, we are focused on providing the very best for our children. As we send them off to school, our intention is no different.

We are often told that carrying a bag of books on one shoulder is bad for posture. So, we confidently turn to the 2-strap backpack thinking we are taking stress off the little one’s backs.

However, contrary to popular belief, these backpacks can be just as bad for the health of your children’s spines. When worn improperly or packed too heavily, even the 2-strap backpack can negatively affect the neck, shoulders, upper back and lower back.

Knowing the harmful effects of a backpack on a child’s musculoskeletal health, what can parents do?

According to the Canadian Chiropractic Association (CCA) and the American Chiropractic Association (ACA), the idea is to “Pack it Light”, and Wear it Right.” Both the CCA and ACA agree on the following recommendations regarding the choice, packing, and carrying of backpacks.

1. Choosing a Backpack

An Important factor is the size of the backpack relative to the size of the child. The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

The backpack ought to be as light as possible- made from materials such as nylon or vinyl instead of leather.

The shoulder straps should be at least two inches wide, adjustable and padded. The straps themselves must leave ample room for movement of the arms. The back portion of the backpack should also be padded for protection and comfort.

Backpacks should always include a hip strap of wrist belt. This redistributes as much as 50-70 percent of the backpack weight to the pelvis, which decreases the load on the upper back, neck and shoulders.

Choosing a backpack with several individual pockets instead of one large compartment makes it easier to properly distribute the weight. Another option is to use a backpack-style carrier with wheels and pull handle for easy rolling.

2. Packing a Backpack

The total weight of the backpack plus its contents should never exceed 15 percent of a person’s body weight (e.g., a 90-pound child should not carry more than 14 pounds in a backpack). For elementary-aged children, reduce this number to below 10 percent of their body weight.

Pack contents so the weight is evenly distributed in the backpack. Place heavier items closer to the body. This reduces the pulling effect on the shoulder straps. It also makes it easier for the child to maintain balance without leaning forward.

To help stay under the recommended load, only pack items needed for that day. Load odd-shaped items on the outside to prevent them from digging into your child’s back.

3. Carrying a Backpack

Both shoulder straps should be adjusted so the pack fits snugly to the body but not too tight. A parent’s hand should be able to slide between the backpack and the child’s back. Always fasten hip straps.

If you are still not sure what to do, ask Dr. Winchester or Dr.Haggerty for additional advice. In addition to helping fix spinal misalignments caused by an improperly fitting backpack, your chiropractor can help prevent these problems from happening in the first place.

Chiropractic adjustments are specific.  The doctors at The Winchester Institute and other doctors of chiropractic use adjustments to correct dysfunctional areas in the spine known as vertebral subluxations. It’s simple to grasp how chiropractic adjustments may ward off conditions like neck and back pain. But did you know that cutting-edge research suggests that this gentle and safe procedure may actually boost cognitive function.

 The Spinal/Brain Connection

The spinal cord is a major component of the nervous system. It fuses into the brain at the base of the skull. The spinal cord is housed in the protective shell of the spinal column. The spinal column consists of bones called vertebrae that are stacked one on top of the other and separated by flexible discs. This ingenious construction facilitates mobility while maintaining structure.

Nerves flowing to organs, muscles and sites throughout the body emerge from and return to the spinal cord. These nerves enter and exit through small nerves enter and exit through small canals between spinal bones.

Doctors of chiropractic, like Drs. Winchester and Haggerty, theorize that the subtle alterations in the spine and surrounding structures may interfere with nervous system activity. For instance, studies show that even slight degeneration caused by osteoarthritis may affect nerve flow.

Vertebral subluxations are areas in the spine where function is restricted or bones are slightly out of place. Investigators reason that inhibited nervous system function due to vertebral subluxations may be the connection between the spine and suboptimal brain function.

 Adjustments Speed Thinking

 According to one late-breaking analysis, chiropractic adjustments designed to remove vertebral subluxations appear to speed reaction time, or what researchers term “movement time.”

 The study’s authors explain that “movement time was measured as participants moved a cursor onto a target appearing on a computer screen. A range of target widths and target distances were used to vary the index of difficulty.”

 The study’s authors explain that “movement time was measured as participants moved a cursor onto a target appearing on a computer screen. A range of target widths and target distances were used to vary the index of difficulty.”

 A group of five patients completed the test before and after receiving chiropractic adjustments aimed at removing vertebral subluxation. Another five patients served as a control group (J Manipulative Physiol Ther 2006; 29: 255-66)

 ”The results of this study demonstrate a significant improvement in movement time for the experimental group was 183 milliseconds, a 9.2 percent improvement, whereas the average improvement in movement time for the control group was 29 milliseconds, a 1.7 percent improvement.”

 Make the Smart Move, Discover Chiropractic

Feel like you need to sharpen your mental edge? Regular chiropractic adjustments may do the trick. While additional research is needed before a firm link may be established, the current preponderance of evidence demonstrates that chiropractic adjustments may indeed boost cognitive function. Make the smart move; schedule an appointment for a chiropractic evaluation at The Winchester Institute today!

Interval Training:  Get into Great Shape in Less Time

Presented By:  the Winchester Institute of Chiropractic Health and WellnessAt this time of year, many of us set goals to lose weight and get in shape.   But as we all know, that’s easier said than done.  Time is in limited supply, which makes it difficult to participate in a regular exercise routine.  But did you know you can slash the length of your exercise session and still get the benefits of a longer workout?

Fitness Secrets of Pro Athletes
Interval training has been used by professional athletes for years to reach optimal physical condition.  But recent research shows that just about everybody can benefit from incorporating interval training into their exercise program.

Your chiropractor definitely supports your goal of staying physically active.  But each of us has unique considerations when it comes to exercising, such as taking into account age, chronic health conditions and fitness level.  This is why The Winchester Institute recommends that you always discuss your fitness plans with your chiropractor before starting any exercise routine.

So what exactly is interval training? It is simply stepping up your exercise intensity for short bursts, then returning to a more reasonable pace.  You implement these short sprints several times during your exercise routine.  What makes interval training so appealing is that it works for almost all types of cardiovascular exercise, even walking! For example, after a few minutes of strolling, you might increase your walking speed for 15 to 30 seconds before returning to your regular pace.  You continue alternating between sprint speed and moderate speed throughout your walk. 

Multiple Benefits from Interval Training

Studies on interval training show several key advantages…

Burn more calories.  When you increase your exercise intensity, you lose more calories.  Research from Australia indicates that during sprinting the body boosts the levels of catecholamines- chemical messengers that instruct fat cells to let go of their fat.

Get fit. Save time.  One of the biggest reasons we don’t exercise frequently is we can’t fit it into our hectic schedules.  Interval training can deliver the same cardiovascular benefits of longer, steady pace exercise but in less time.

Fewer aches and pains.  Interval training reduces certain biochemical reactions in the body that contribute to muscle soreness.

Adds variety.  If your workout routine is the same each time, you may lose interest.  Interval training freshens the pace and engages your brain more actively than simply putting your mind on “auto pilot” when you exercise.

The advantages of interval training are proven.  But Dr. Winchester and Dr. Haggerty advise starting slowly; adjust your interval intensity to your current fitness level.  Always warm up your muscles to prevent strain, and do some stretching after completing your exercise routine.

Have you been suffering from fatigue for several months without reason? Have you endured continuing joint pain that seems unrelated to overuse, injury or illness? Maybe you’ve also had trouble sleeping and suffer from moodiness. While these symptoms are linked to a number of different health problems, you may be a candidate for chronic fatigue syndrome (CFS).

It’s a health condition that’s attracting more and more attention from the medical field and public alike. According to the Centers for Disease Control and Prevention (CDC), somewhere between 1 and 4 million North Americans currently suffer from the symptoms of chronic fatigue. Although CFS seems to be on the rise what classifies chronic fatigue as a syndrome still remains a mystery.

What is Chronic Fatigue Syndrome?

A syndrome is defined as “a group of symptoms that collectively indicate or characterize a disease, psychological disorder or other abnormal condition.

The Winchester Institute reminds patients that CFS can also mimic other common health problems, including thyroid conditions, cancer, viral infections, anemia and depression. So, if you suspect that you’re suffering from CFS, be sure to check with your chiropractor, or other healthcare professional.

Can Chiropractic Help with CFS?

There are many documented treatments that can help minimize or eliminate some of the symptoms of CFS. And chiropractic is one of the recommended options for fatigue related conditions. Adjustments restore proper alignment. This conserves your energy and reduces the load on your joints.

Chiropractic adjustments can also increase immune system function, and this may help normalize a compromised immune system associated with CFS. Ask Drs. Winchester and Haggerty for advice if you suspect you suffer from chronic fatigue syndrome.

Presented by: The Winchester Institute of Chiropractic Health and Wellness

Dr. Dana Winchester and Dr. Johnathan Haggerty