Friday, November 20, 2009

Why Do We Get Osteoporosis?


Why Do We Lose Bone Density?


Gargoyles are supposed to look like this… people aren’t! There are simple steps you can take to help minimize the effects of osteoporosis.



St Paul, MN Women's Health Issues



Gargoyles are supposed to look like this… people aren’t! There are simple steps you can take to help minimize the effects of osteoporosis.

Low bone density (osteoporosis) puts many women above the age of 50 or after menopause at risk for bone fractures. While there is very little you can do to treat osteoporosis, there are preventative measures you can take to lower your risk of developing this condition.
Bone density, also called bone mass, continues to grow from childhood through to early adulthood in both men and women. After that, both men and women start to lose bone density at a very gradual rate until women reach menopause, where there is a dramatic decrease in bone density for several years.

What causes this dramatic decrease in bone density? Bones are made of calcium and other minerals that make them strong. As you grow, bones are in a constant state of repair and renewal. Once you reach your thirties, you start to lose bone mass, but there are physical processes, habits and behaviors that increase the risk of bone loss and osteoporosis, especially in women. These include:

• Decrease in levels of hormones (estrogen in women and testosterone in men)
• Smoking
• Excessive alcohol consumption
• Lack of exercise
• Lack of calcium and vitamin D in diet
• Genetics
• Medications
• Chemotherapy drugs used to treat cancer, especially breast and prostate cancers
• Being small and thin in stature
• Anorexia

Although osteoporosis cannot be cured once you have it, there are certain things you can do to slow down both the rate and level of bone loss. Exercise, modifying your diet, increasing vitamin D and calcium intake or taking supplements (calcium citrate), quitting smoking and closely monitoring alcohol consumption can slow down the rate at which bone loss occurs.

Many are under the false impression that you cannot have chiropractic care with osteoporosis. On the contrary, chiropractors are skilled in giving low-force adjustments to patients with osteoporosis. In addition, we may be able to suggest certain supplements or weight-bearing exercises that slow the rate of further bone loss. Please feel free to talk to us about any concerns you might have.


St Paul, MN Chiropractor

An Ear Infection… Again! What Can You Do?


An Ear Infection… Again!

St Paul, MN Children's Health


Another visit to the doctor for yet another ear infection… There’s got to be a better solution!
You wake up in the middle of the night to that piercing cry… again. It can’t be… but it is… your child has another ear infection. And while it’s heartbreaking to see any child in pain, when it’s your own and it’s the middle of the night, you feel helpless, knowing that there’s little you can do but wait until morning.

Ear infections account for more visits to a medical practitioner's office than any other illness or condition. About 50% of all children will have their first ear infection before their first birthday, while two-thirds will have had one or more by the age of three.

Ear infections can be either bacterial or viral in nature. Fever, cold or other upper respiratory symptoms may also be present along with ear pain. Although antibiotics are frequently prescribed, if the infection is viral, these are of no use at all.

Unfortunately for some children ear infections keep reoccurring, bringing yet another round of antibiotics, which encourages the growth of antibiotic-resistant bacteria. At some point in this cycle, ear tube surgery may be recommended.

Many parents have found that the number and frequency of ear infections in their children decreased following chiropractic adjustments. And although chiropractors don’t treat ear infections, many young patients experience increased immunity that helps their bodies fight all types of infection.

In one study, 80% of the children who received chiropractic adjustments were ear infection-free for at least six months following their first visit. They also received maintenance adjustments every four to six weeks.

Chiropractic adjustments correct misalignments in the spine that can irritate nerves and interfere with the body’s ability to function properly. These misalignments can occur as the result of a fall, an injury, or even the birth process because of the amount of force that’s exerted on an infant’s neck and spine.

By adjusting your child’s neck with gentle, low force pressure the misalignment can be corrected and normal function can return. Your child’s body is then able to heal on its own, without drugs and surgery.

If you have a child who experiences frequent ear infections, please call our practice so that we may arrange a spinal examination for your child – so that maybe everyone can get a better night’s sleep.


Shoreview, MN Chiropractor Dr Douglas Yost

What Is A Circadian Rhythm & How Does It Affect Your Health?


Circadian What?

St Paul, MN Exercise and Fitness Tips

What do you do when your watch says 4:00 but your body thinks it's time for bed?
Have you ever heard the term “Circadian Dysrhythmia”? It’s hard to even say it let alone know what it means! Circadian Dysrhythmia is a fancy medical term for “jet lag”! You experience jet lag when there’s a disruption in your circadian rhythm – your body’s natural 24-hour clock – due to travel across time zones.

Circadian rhythms act as a biological “clock,” and they have a direct effect on many processes in your body. Darkness and light, body temperature, meal times, exercise and stress have an influence on an individual’s circadian rhythm.

Have you ever known a person who can wake up, full of life, at the crack of dawn, just as the sun is beginning to rise? This same person probably begins to wind down at 8 p.m. and is in bed, sound asleep at 10 p.m.

What happens when this same person travels to a destination where the time is six hours earlier? This person leaves on a plane at say 9 a.m. travelling from London to New York. The flight is 7 hours long and when they land, it’s 11a.m. in New York but it’s 4 p.m.in London! So…somewhere around 5 p.m. New York time (10 p.m. London time), this same person starts to yawn, because according to his or her internal clock, it’s bedtime, only the sun is still out!
You can see where this starts to get confusing and we haven’t even brought this person back to London yet where the same thing happens all over again!

And it’s not just frequent fliers who have circadian rhythm problems. Those who perform shift work, such as policemen and hospital workers, deal with this same issue every time their shifts change. This frequent resetting of one’s internal clock can cause sleep problems, such as insomnia or waking too early. Chronic disruption of one’s normal circadian rhythms, (i.e., shift work) can result in an increased risk for heart, gastrointestinal, emotional and mental problems.
Paolo Sassone-Corsi, researcher, professor and Chair of the Department of Pharmacology at the University of California, Irvine, states, “Our circadian rhythms and metabolism are closely partnered to ensure that cells function properly and remain healthy. When the balance between these two vital processes is upset, normal cellular function can be disrupted and this can lead to illness and disease.”

Research performed by Sassone-Corsi suggests that a way to correct your circadian rhythm is through proper sleep and diet. For example, establish a schedule of going to bed and waking at the same time every day (weekends included).
And… regular chiropractic adjustment may help you deal with the stress of shift work and frequent travel! Make an appointment to see us today!

St Paul, MN Chiropractic

Do You Want More Energy?


Want More Energy? Avoid Sugar!

St Paul, MN Diet Tips

Forget the calories, this sugary snack will rob you of energy and play havoc with your mood!

Feeling a bit sluggish? Anxious? Depressed? Before you reach for that candy bar or sweet roll as “comfort food,” you’d better read this!
While sugar may give you the quick “jolt” of energy you need and make you feel better initially, it’s followed by an equally quick “letdown.” Eating sugar causes erratic swings in your blood sugar levels which affect your moods and your energy levels. Many people experience continuous rapid fluctuations as they eat even more sugar to “bounce back” from the lows!

The holidays offer prime opportunities for increased sugar consumption. So… before eating another piece of chocolate, another cookie, or another piece of cake… consider these alternatives that give you energy and boost your mood – especially important during this time of the year.
• Drink lots of water (1/2 your body weight in ounces/millilitres per day) to avoid dehydration and combat fatigue.
• Eat foods that are rich in Omega-3 fats (e.g., salmon, walnuts and olive oil) that boost your mood naturally!
• Consider eating a banana or drinking a banana smoothie made with a banana, ice and skim milk. Bananas and green, leafy vegetables help to release more dopamine in the brain, a chemical that has “feel good” effects on mood.
• Try to eat 4-5 meals per day to keep blood sugar levels steady and provide the energy you need to keep you going throughout the day.
• Drink a soothing cup of black tea to calm stress and help you relax.
• Increase the amount of protein in your diet to help you stay alert. Try a grilled chicken sandwich or some black bean soup for lunch to supply the energy to stay focused through the usually “sluggish” afternoon hours.
• Eat an apple or another type of fruit that contains natural sugar, is easily digested, and provides vital nutrition to keep your engine running!
• Don’t skip breakfast. You’ve heard it many times and it’s true – breakfast really is the most important meal of the day. It gives you the fuel you need to get going after the long period of fasting while you’re asleep.
• Eat whole grains found in bread, brown rice, and sugar-free cereals. Whole grains are loaded with essential amino acids that the body isn’t able to produce on its own. Amino acids are vital to the brain because they produce neurotransmitters, which are necessary for proper nervous system function. Whole grains also digest slowly, keeping blood sugar and energy levels balanced throughout the day.

Of course chiropractic care can also help to keep your nervous system running at peak performance, especially important at this time of the year when you’re under some added stress! So make sure you schedule us in too, along with all your other holiday plans!


St Paul, MN Chiropractor

6 Tips To Reduce Holiday Stress


It’s Holiday Season – More Stress!

St Paul, MN Holiday Stress Tips


Enjoying a relaxed meal with family and friends is more in keeping with the holiday spirit than creating a fancy production that leaves you stressed and irritable.

The holidays are often a time for celebration with family and friends. But for many, especially busy working moms, the holidays result in only one thing – more stress! When you add all those holiday-related tasks to a daily routine that’s already hectic – you have all the makings of a major holiday meltdown!

And then… there are the expectations of holiday fun and frivolity with family members near and far. For many, these family get-togethers quickly dissolve into bickering, bantering and out-and-out hostility!

So… what can you do to limit that stress and really enjoy the holidays?

• If finances are a problem this year – you are not alone. Give hand-made gifts or bake some holiday treats. Budget a set amount for gifts and stick to it! Agree with friends and family members that this a good time for everyone to “take a year off.” Or better yet… give the gift of a memory – plan a special outing with those on your gift list!
• Don’t over-indulge in drinking, eating, spending or late nights. You’ll pay for these over-indulgences and could pay dearly in terms of your health.
• Start a new family tradition of giving to others. Participate in your church’s “Giving Tree.” Give a “Toys for Tots” gift. Give an anonymous gift to a family in your community who may have fallen on hard times or lost a family member. Help fill up a food bank – or volunteer at one! Giving of yourself is the best gift – for you and others too.
• Exercise – 30 minutes is all it takes to help you de-stress. And… it’s great for releasing endorphins – those incredible “feel good” brain chemicals!
• Keep it simple – no need to go “over-the-top” and elaborate. Your friends and family would rather have you relax with them instead of rushing around or obsessing over your menu in the kitchen!
• Relax. No one and nothing is perfect. You’re human. You’re one person. Resolve to try not to be all things to all people and to take care of you this holiday season!

One way to take care of you is to recognize that the three types of stress – emotional, physical and chemical – are at an all-time high during the holidays. It’s important to have your spine checked to correct subluxations so you can have a healthy nervous system that easily “shakes off” that extra holiday stress. We’ll be looking for you!


Shoreview, MN Chiropractic Clinic

Tuesday, November 17, 2009

What Are The Secrets of the Super Healthy?


Secrets of the Super-Healthy

Can hanging out with your friends actually help you live longer?
We all know someone, maybe even several people, who are healthy no matter what “bug” is going around. You know, the ones who show up on the job every day, who never use a single sick day all year. They seem to have been born with super healthy genes or powerful immunity to disease that helps them move easily through their lives – upbeat, positive and happy.

What are they doing that you’re not? Maybe if you do what they do you’ll get what they get! Here are some tips for healthy living that you can use to be more like them, instead of being envious of them!

• Exercise to raise your heart rate, oxygenate cells, increase circulation (which increases white blood cell count – the cells that fight disease), release endorphins (“feel good” brain chemicals), strengthen bones and muscles, release stress, gain energy and lose weight. There are so many benefits to exercise and you can accomplish all this with a 30-minute brisk walk daily!
• Drink green tea and eat plenty of broccoli and apples. They contain an antioxidant (quercetin) that helps the immune system when it’s under stress.
• Stop worrying – worry produces stress, which produces high levels of cortisol and other stress hormones. These stress hormones lower immunity, and consequently increase your chance of becoming ill.
• Maintain a positive attitude – those who think positive thoughts, despite what’s going on around them, have healthier lives as well.
• Develop a diverse network of friends – according to research, those who are extroverted and who spend time among different groups of people are less prone to heart disease and live longer.
• Sleep – 8 hours of uninterrupted sleep, night after night, builds immunity to keep you healthier.
• Take care of your dental health – gum disease can hurt more than your teeth and gums. The bacteria in your mouth can cause other diseases in your body as well.
• Avoid excessive caffeine intake and mood-altering lifestyle drugs that can have some serious long-term negative health effects.
• Meditate and pray regularly – prayer and meditation helps to ease stress and bring about faith that “all will be well,” decreasing stress that lowers immune system function.
• Avoid processed foods, fast food and sugar - incorporate more fruits and vegetables into your daily diet. A high fiber, low calorie, low fat diet is the best way to eat to stay heart healthy.

And, of course, it goes without saying that maintaining a healthy nervous system through regular chiropractic adjustments is one of the best ways to stay healthy. Many of our long-term patients claim that they are never sick, no matter what “bug” is going around or how much stress is in their lives. They feel equipped to deal with anything that comes their way and their yearly physicals confirm that fact!

Shoreview, MN Chiropractic Care

What Makes Our Muscles Tight?


What Makes Muscles Tight?

Shoreview, MN Backaches

Over extension is just one of many causes of muscle strain.

You probably know someone who, at some point, was prescribed muscle “relaxers” to ease the pain of a muscle strain or spasm. These medications help to relieve the pain and discomfort of a tight muscle, but they don’t do a whole lot to address the reason why the muscle is tight in the first place!


Your body contains about seven hundred muscles. Some, like skeletal muscles, are voluntary, meaning you control them through your nervous system when you move bones or exercise for instance. Other muscles, such as the ones found in your organs, work on their own without you doing anything to help them along.

Muscle strains in the back and neck usually result from overuse, overextension, poor posture and failure to stretch the muscles properly either before or after exercise. Muscles become tight to protect themselves but this cuts off the blood supply they need to stay healthy.

Muscle relaxers are often prescribed to ease the pain and spasms associated with tight or torn muscles, but they do nothing to heal these injuries and can, in fact, make them worse. When pain subsides because of these medications the sufferer may believe that the muscle is better, resuming normal activity that can injure the muscle even further. Muscle relaxers can also cause drowsiness/dizziness that makes it impossible to perform certain tasks, such as driving.

So what’s the alternative? Chiropractic care of course! A study that appeared in the Journal of Manipulative and Physiological Therapeutics reported on the results from a clinical trial that compared chiropractic adjustments to muscle relaxers for low back pain.
The study concluded that chiropractic adjustments were more effective than placebos in reducing pain and more effective than both muscle relaxers and placebos in reducing the severity of the symptoms that were documented before the study began.

Gentle chiropractic care is often effective in relieving pain and relaxing muscle tightness, allowing the body to heal on its own. If you or someone you know is interested in more information about chiropractic care for muscle strain, please give our practice a call.

Shoreview, MN Muscle Strain Sprain Relief

What Are Some Common Headache Triggers?




Pretty manicure? Or instant headache?
Shoreview, MN Headache Relief
Common Headache Triggers

Whether you’re a frequent sufferer or not, do you know what might trigger your headaches? If you’re a migraine sufferer you might have some idea, but most people really don’t know at all. They just reach for the medicine cabinet whenever one strikes instead of trying to avoid it in the first place!

Common headache triggers include:
• Stress – Hectic lives and daily work and family pressures often result in tension and migraine headaches. Try to take a break once a day just for you – to relax and unwind, stress-free!
• Sleep – Either too much or too little can trigger headaches in some people. Try to keep a regular schedule of going to bed and getting up at the same time every day – even on your days off!
• Diet – Most migraine sufferers know that certain foods, such as red wine, chocolate, MSG, aged cheese, caffeine and processed foods can bring on a headache. Keep in mind that not eating can also cause headaches – especially in women!
• Smells – Strong odors, such as nail polish, smoke, paint, perfume, and cleaning products, can cause headaches in certain people. If you can identify the odors that trigger your headaches you may be able to avoid some of those offenders.
• Eye strain – If you stare at a computer monitor all day or you squint constantly because you need glasses, you might experience frequent headaches. Take a break from staring at the computer screen every 20 minutes or so and be sure to have your eyes checked!
• Poor posture – If you walk around with hunched shoulders or hold a phone between your shoulder and chin or sit in a chair all day without proper back support – you might get frequent tension headaches.

Try keeping a headache diary that answers these types of questions:

• “What did I eat or drink right before getting the headache?”
• “Did I sleep too little/too much last night?”
• “Am I under a lot of stress in my job?”
• “Am I staring at a computer monitor for too long without taking a break?”

Chiropractic care has shown impressive results in helping patients who have frequent headaches. Please let us know if you’re having this problem so that we can offer you the help you might need!


Shoreview, MN Headache Relief

Friday, November 6, 2009

How to Catch a Cold In Minneapolis, MN



Some people seem to expect a bout with a cold or the flu each year. If you haven’t had your quota yet, here are some things you can do:


Eat a poor diet. If you want to catch a cold, make sure your body lacks the vitamins and minerals it needs to keep itself in good repair. Eat lots of processed foods, stripped of their nutritional value.


Avoid adequate rest. Deprive yourself of adequate rest. Stay up late and reduce the time you sleep as much as possible. Use tobacco, coffee and other stimulants to fool yourself into thinking you have more than enough energy.


Stop exercising. Reduce the effectiveness of your immune and lymphatic systems. Unlike the circulatory system, your lymphatic system depends upon exercise and movement to circulate these germ-fighting fluids, so sit on the couch and stare at the TV.


Rarely wash your hands. Increase your chances of catching a cold by compromising your personal hygiene. Remember to use your dirty hands and fingers to rub your eyes, pick your nose or wipe your lips.


Think negative thoughts. Look for opportunities to visualize having a cold. Pay attention to news reports about outbreaks of the flu and pay close attention to advertising that sells medications for cold sufferers.


Invite stress. Stress yourself physically by experiencing extreme temperature and humidity changes. Stress yourself mentally with constant worry or fear.


Become dehydrated. Avoid drinking enough water. Reduce the effectiveness of your natural defense mechanisms and other bodily functions by carefully avoiding fluids.


Forget your appointments. Ignore your nervous system, the master control of your immune system. Avoid these preventive strategies and shun our suggestions of periodic chiropractic checkups to help you stay well.


Of course we’re joking!
The only way to catch a cold or the flu is to make yourself a hospitable host to the millions of cold and flu germs around you every day. Include regular chiropractic care to keep you working at your very best.



Minnesota Chiropractor Dr Douglas Yost

How Can I Get My Spouse To Come In To A Chiropractor In Shoreview, MN?


It's a question we hear all the time. If you’ve experienced great results from care in our office, it’s only natural to want someone you love to benefit too. Here are some approaches you may find more helpful than threats.


Ask questions. Rather than judge their unwillingness to try chiropractic, become curious. Since our behaviors are the result of our beliefs (conscious and unconscious), try to find out what belief(s) are standing in the way. Often it’s some unfounded fear or misconception. Find out what the real issue is.


Supply information. One of the best ways to defuse irrational fears is by sharing information. Let us know how we can help. What could we do to equip you with the information you need to make a difference?


Offer an invitation. We are open and welcoming to skeptics, doubters and cynics! We stand ready to field phone calls—even anonymous ones. Or bring your loved one with you to take an office tour on your next visit.


Give it time. Change takes time. Whether it’s making changes to the spine or changing someone’s beliefs. Be patient. Trust that your friend or family member will choose chiropractic if and when the time is right.


Every bodily function, controlled by our nervous system, is the key idea behind chiropractic. And since we experience our lives through our nervous systems, the decision to use chiropractic has huge implications. When you tell others, you’re changing the world. Congratulations!


St Paul, MN Chiropractor