Many of us have gone to seminars to learn time management, but somehow, there are still not enough hours in the day.  Because of this, we spend most of our day in reaction. We feel like we are constantly putting out fires which leaves us feeling out of control and stressed.

Stress is interesting! Events that cause you stress, might not cause someone else any stress at all.  In fact, the other person may totally enjoy the event that stresses you.  This means that stress is an individual thing. Stress is simply how we interpret events.  William Shakespeare once said, ” Nothing has any meaning, accept that which we give it.” Think about that, we give things and events meaning.

The Consequences of Living a Stressful Life.

When stressed, your heart beats faster, your blood pressure becomes elevated and you take shallower breaths.  Our body was actually designed to do this, so we could respond to danger and live to tell about it. However, the intent was to use this only on occasion. Unfortunately, for a lot of people, this is an occurrence that happens several times a day.  This leads to a breakdown of the body.

One of the most significant effects stress has on the human body is on the immune system. The immune system is a wonderful thing. As you are reading this article, there are cells in your body killing off invading organisms. You don’t even have to think about it. When you are stressed, however, these little attack cells are reproduced at a much slower rate. This of course allows the invading organisms to over-power-us and make us sick.  Getting sick is a sign that our immunity has been compromised. By the way, becoming ill is Feedback!  It’s our body’s way of telling us we need to make changes.

Tips on Dealing with Stress

1. Develop Empowering Beliefs. Reflect back on the problems you have had in the past. Problems that at the time, you thought could not be dealt with but you dealt with them and eventually they were handled.  Current problems are no different, regardless of their size.  Always remember, “all” problems have a beginning and an end.
2. Exercise. Exercise does marvelous things to counteract the effects of stress. Exercise strengthens the immune system, strengthens the heart, makes blood vessels more pliable and helps you to think more clearly. At the end of the day you will ba able to unwind faster and get a better night’s sleep.
3. Diet. Most people are digging their grave with their teeth. Begin to eliminate  processed foods out of your diet.  Try to eat fresh fruits and vegetables organically grown if you can find them.  Reduce stimulating substances like sugar, chocolate and coffee. Drink more water!

Let me know how this helps you.

Yours in Health,

Dr. Gould

Common Injuries Encountered By Cyclists

Neck & Mid Back Injuries

• Causes – This problem is typically due to over exertion of the muscles that extend the neck and raise the shoulders. The cause of this is usually the rams-horn style of handlebars that cause the rider to hold the head and neck in a hyperextended position for prolonged periods of time. Some individuals have problems with this due to the loss of the normal forward curve (lordosis) in their neck.  This type of structural problem is best addressed with chiropractic care.
• Symptoms – Spasm, tenderness and soreness of the muscles of the neck and upper back. Pain is usually felt with extension and rotation of the neck.
• Treatment – Initially stretching and strengthening the muscles of the neck and upper back is advisable. If the problem persists, it maybe due to structural problems in your neck.  If the neck and upper back pain persists for more than a week you need to be evaluated.

Lower Back  & Injuries

• Causes – Lower back strain and pain can occur when an unconditioned rider rides too long with the back flexed forward.  Other causes are obesity, weak trunk muscles or biomechanical dysfunction in the form of lumbar and sacroiliac subluxations .
• Symptoms – Decreased mobility of the trunk and spasms of the lower back. Pain is usually felt with flexion and rotation of the trunk muscles.  In many instances, lower back pain will be felt more on one side due to asymmetrical loading of the sacroiliac joints. If not corrected the individual may begin experiencing Sciatica.
• Treatment – Strengthening and stretching of the torso, lower back and hip musculature will help remedy many of the lower back symptoms many riders experience due to muscular weakness. If the injury has caused pain due to misalignments in the lower back or sacroiliac area strength training will only irritate the condition. If this is the case, chiropractic evaluation is indicated.

Trochanteric Bursitis

• Causes – Trochanteric bursitis is an inflammation of the bursa on the side of the hip, typically caused by the gluteus medius or iliotibial band rubbing over the bursa and causing irritation.  The injury is most common in cyclists with a saddle adjusted too high, unequal leg lengths (possible sacroiliac subluxation) or weak hip muscles.
• Symtoms – There is a gradual onset of pain. Typically, the pain is on the side of the hip and will gradually migrate down the side of the leg.  If not properly treated, sleeping on the affected side and climbing stairs will begin to cause pain.
• Treatment – Resting and icing the area is always beneficial.  Trochanteric busitis is usuallly a symptom of riding with a saddle that is too high.  Consider lowering the saddle to limit hip extension with each stroke.  Once the pain begins to subside begin stretching the gluteus medius and the IT band.

As I mentioned in the beginning of this post it is very important to have a professional help you to set up your bike.  Ergonomics are not just for the office.  A properly set up bike will not only increase your bike riding enjoyment but it will also minimize your chances of overuse injuries. Below is a video of a professional setting up a riders bicycle.

I hope this post has been helpful.  If you live in the Cincinnati area and are still experiencing pain while riding, even though your bike has been professionally fitted to your body give me a call and schedule an exam.

Happy Riding,

Dr. Gould

Why does this happen?

There are a variety of reasons why people fail. Some are physical, most however, are psychological. Most people actually fail before they begin. What do I mean by that? It’s quite simple; they have very little understanding of the p-r-o-c-e-s-s of changing their body. Consequently, they quickly become frustrated and give up. I have written this post specifically for those of you who consistently “hit-the-wall” when it comes to changing the dimensions of your body.

The human Body is an amazing machine. If properly cared for it will function at a high level creating a strong, healthy and lean physique. If improperly cared for it will become weak, sickly and obese.

So let’s begin the story of how you are going to get your body back. The first thing I would like you to know is that your body works with the laws of nature. Like gravity, these laws work 24 hours a day 365 days a year and are predictable.

Changing the shape of your body does not require fancy equipment, a trainer or a $200 DVD program bought on a late night infomercial. However, it does require 3 things:

1. A Solid Plan
2. Realistic expectations
3. A willingness to do certain things over and over again until you get the desired result.

A Picture is worth a 1000 words.

Have you ever looked at pictures that were taken of you through the years and wondered what happened? Those pictures are a historical representation, a visual diary of sorts, of how you have cared for your body up to this point. Are you pleased with how you look or displeased? Most people are displeased.

Understand this… Your body has adapted to your daily thoughts and habits. To change your body you have to change your daily thoughts and habits. The majority of people work on changing one but not both, that is why they fail.

What You Resist… Will Persist!

True change always begins by making a decision and then committing to that decision. Commitment is critical to any worthwhile endeavor. When was the last time you made a commitment to yourself that you kept? Has it been a while? Now is your chance. You are worth it!

“True Commitment is doing that in which you said you were going to do, even though the mood in which you said it has left you.”

Okay so you are now committed to begin the process of changing your body. You know that inspiration and motivation tend to diminish in short period of time. Because of this, in the past you gave up. So why is this time going to be different? Because I’m going to teach you what to expect when using this plan.

A great analogy for making changes in your body is rehabbing an old house. First of all, if you purchased the house you obviously saw potential. You had a vision of what the house will ultimately look like. The same goes for your body. The first thing I want you to do is get a vision of what you will look like when you have reached your goal. I want you to create a very Precise Vision. At night before you fall asleep with your eyes closed, imagine you are sitting in a theater by yourself watching the “you” that “you” are becoming on the screen. It’s important that you create and notice details about the new you that you are becoming. How you eat. How you move. How people look at you differently. Your energy level. Again, the more detail the better. Clarity is power. Have fun with it! By doing this nightly you are creating a mental target or blueprint for your mind and body to follow. This step is critical.

Let time be your friend

Like any process in nature, time is required for change to occur. Choosing a time frame correctly will help keep your expectations in check. You probably know the saying, “A watched pot never boils.” I always tell my clients to allow themselves a minimum time frame of 18 months. Trust me… 18 months goes by quickly if you stay focused on the process of becoming a better version of you. In a span of 18 months, many transforming things occur both physically and psychologically. These gradual changes will not only change the way you feel but also dramatically change your habits.

Take out the garbage

Okay back to the analogy of rehabbing the house. Typically, the first step of rehabbing a house is tearing out all of the old out-dated materials so that new more functional materials can be put in their place. Your old habits and behaviors are to be looked at in the same way. They function but they are no longer useful in helping you to attaining your goal. In fact, they are counterproductive. So from now on, I want you to look at any thought, habit or behavior that is not drawing you closer to your goal as Garbage. Begin the process of eliminating them. Know that in the beginning your mind and body will argue with you. This is great news. Welcome it! This lets you know you are the right track.

Thoughts are things!

I cannot possibly emphasize how important your internal dialogue is when it comes to achieving your goal. The thoughts that you accept are very powerful because they drive your daily behavior. It’s your daily behavior that either moves you towards or away from your goal. When confronted with a decision always ask this question… Is this moving me towards or away from my goal? Then choose accordingly.

Fats & Sugars

Did you know that your body has the amazing ability to burn two types of fuel? Fats and sugars. If you are overweight and have a lot of body fat, you burn mainly sugar. Did you know your body can be coaxed to burn fat by simply changing the way you eat?

It’s a proven fact that the over abundance of carbohydrates in one’s diet causes a variety of problems. For our discussion however, the main problem it causes is weight gain and obesity. To make serious changes in your body you need to begin eliminating carbohydrates from your diet. As you remove carbohydrates begin adding more high quality proteins and vegetables. As your intake of sugar/carbohydrates drop off your body will begin “choosing” fat as a source of fuel. This can take a while but the results will make you very happy.

Are you retaining water?

Did you know your body holds on to water if you are not properly hydrated? Drinking more water is a must. The rule of thumb is half your body weight in fluid ounces per day. Example: If you weigh 100 pounds you should drink 50 fluid ounces of water per day.

Time to get moving

Many people despise exercise. In fact, they equate it with pain. In reality, it is a wonderful tool if properly used and understood. I want you to look at exercise as a tool. Exercise is a very efficient way of putting a specific demand on your body. There are two forms of exercise both will help you to sculpt out a new body. Exercise five days a week.

(Remember: This is an 18 month process start out slow)

Aerobic Exercise

I’d like to teach you the secret of burning fat. To burn fat you have to get your heart rate into a range that is specific for YOU! Ones size does not fit all. Everybody is different!

So how do you figure this out? There are several ways, this I have found to be the easiest. 220 – (your age) X 70%= Your Target Heart Rate. Let’s say you are 30 years old. Here is how the calculation would go 220 – 30 X 70%= 133. So if you were 30 years old, your target rate would be 133 beats per minute. This is basically 70% of your maximum heart rate for your age. When your heart is beating in this zone your body’s chooses fat as a fuel. When your heart rate exceeds this your body chooses sugar as a fuel. We do not want this!

Ideally, you would slowly bring (over a period of 5 to 10 minutes) your heart rate up to your target rate. Once you achieve your target rate, the longer you stay there the better. Start out slow maybe 12 minutes. Over time work up to 15 minutes. Soon you will be doing 45 minutes to an hour.

I always advise my Wellness Clients to buy a Heart Rate Monitor. This is not necessary but it makes monitoring your heart rate much easier. In my opinion Polar Heart Monitors are the best. The heart monitor becomes an invaluable tool. I call it my coach. It will let you know when you are above or below your target rate. It also helps you to create a target zone. Bottom line, it makes doing this EASY!

Anaerobic Exercise

Strength training or weight training typically involves lifting weights or using weight machines. Doing push-ups, pull-ups and squats also can be used to do strength training. The procedure is straight forward try to incorporate several exercises that hit all the main areas of your body. As mentioned above you could do push-ups for your chest. Pull-ups for your arms and back and squats for your lower body. Work your way up to where you can do 3 sets of 12 reps. Over time you will get stronger.

Exercise 5 days a week.

Do aerobic exercises one day and anaerobic exercises the next day. Start out slowly until you develop a good base and then expand on that base.

Discipline is not an end in itself, only a means to an end.

Remember that the past does not equal the future. You failed in the past because you simply did not understanding the process. You now understand that your body works with the laws of nature and by following the above plan, you will be partnering with these laws. I wish you success. If you have questions please leave a comment.

Yours in Health!

Dr. Gould

• Although seat-belts do save lives they actually increase the whipping action of the neck.  This increased whipping reaction is directly related to the fact that the seat-belt keeps the body securely positioned in the seat.  The additional whipping action has been shown to increase injury to the neck and its supporting structures.
• An older accident victim will generally suffer more serious injuries because of the decreased elasticity of the tissues, dramatic loss of flexibility and range of motion, significant loss of strength and a slowing of the natural healing rate.
• A surprised victim of an accident does not have a chance to brace before impact which will translate into a more serious injury to the spine and nervous system.
• Studies show that approximately 50% of accident victims sustained injuries to the low back and of these 15% develop serious nerve damage.
• In a typical collision, having the head turned to one side, such as talking to another passenger, can dramatically increase the amount of neck injury.
• Generally speaking, a woman’s lighter musculature means that she will have a higher incidence of injury.
• A vehicle that does not compress or crumple upon impact and therefore sustains little damage, fails to absorb the energy from the collision, which is then transmitted to the occupants.  This is classically called a “bounce-off” type of accident with little damage to the car but significant damage to the occupants.

Clinical experience has shown Chiropractic Care to be the method of choice for treating most whiplash injuries. If you live in the Cincinnati area and  are suffering with injuries from an auto accident, give me a call and schedule an exam.

Yours in Heath,

Dr. Gould

If you live in the Cincinnati area, you have likely heard,  seen or received advertising from various Chiropractors.   The question is, if you need one, how do you choose one that is right for you? In this article, I’d like to share with you answers to some of the most common questions about Chiropractic Care, which will allow you to make a better choice.

I would like to begin by saying there is absolutely nothing mystical about chiropractic care, once you have a basic understanding of it.  In reality, Chiropractic makes more sense than many other forms of health care.

Chiropractic’s Philosophy is one that works “with” the body, not “against” it. Within you, there is a Life-Force, an intelligent energy, that runs and monitors “all” the processes of your body. Chiropractors have a name for this force, we call it the body’s “Innate-Intelligence.” This inborn intelligence has the ability to heal you and keep you healthy all the years of your life.

Like the front end of your car, the spine is also susceptible to misalignment problems.  When spinal misalignments occur, there is a disruption in the flow of this energy, allowing you to become susceptible to illness, injury and disease. Correcting spinal misalignments restores this intelligent flow of energy in your body, allowing you to regain your health.

A Chiropractor’s “primary function” is to correct  spinal misalingments.

People are always amazed how simple Chiropractic is once they understand it.  Yes, Chiropractic is simple, however, it is also extremely effective for a wide variety of health problems.

Ask Around!

Selecting a chiropractor should be no different than selecting a dentist, surgeon or accountant.  Do you have a friend that is currently going to a Chiropractor?  That is the best way to find a good one.  I never recommend yellow pages or other forms of advertising.  Remember, advertising (television, radio or printed ads) is used to “entice” you to become a client.  If you are looking to find the best deal on groceries or garden supplies, by all means check out local advertisers.  However, choosing a doctor should be a bit more contemplative.  Ask around, eventually you will hear one doctor’s name stand out above “all” the others.  Let that be your choice.

If your search for a chiropractor has brought you to my website, I would like to briefly tell you about my philosophy as a physician. First and foremost, my commitment has always been focused on one thing, Quality Patient Care. It is my belief, that the doctor patient relationship is critical when it comes to dealing with health problems. I’m dedicated to building a relationship with each of my patients, so that I can fine-tune my treatment to their individual needs.

Today’s health care arena offers many choices, if you choose my office; you will be educated, informed and respected.

Yours in Health, Naturally!

Dr. Gould

Taking time away from the stresses of life will give you a well deserved break.  By doing so, you will return to your life feeling refreshed and better equipped to handle whatever comes your way.  Sadly, many people have forgotten what it is like to have a few uncluttered days to relax and regroup.  Below are some reasons why regular vacations are a good idea.

• Vacations Stave Off Burnout: Workers who take regular time to relax are less likely to experience burnout, making them more creative and productive than their overworked, under-rested counterparts.

• Vacations Can Keep Us Healthy: Taking regular time off to ‘recharge your batteries’, thereby keeping stress levels lower, can keep your immune system functioning at a higher level.

• Vacations Can Strengthen Bonds: Spending time enjoying life with loved ones can keep relationships strong, helping you enjoy the good times more and helping you through the stress of the hard times. In fact, a study by the Arizona Department of Health and Human Services found that women who took vacations were more satisfied with their marriages.

• Vacations Can Help With Your Job Performance: As the authors of the above study suggest, the psychological benefits that come with more frequent vacations lead to increased quality of life, and that can lead to increased quality of work on the job.

Those of you that have forgotten the joys of being on a vacation.

Please click on the below video and enjoy!

[youtube]http://www.youtube.com/watch?v=EDzzsOYPrd4[/youtube]

I hope you have enjoyed this post.

Bon Voyage!

Dr. Gould

Have you noticed tingling or numbness in your pinkie and ring finger? Do you typically hold your cell phone to your ear using that same hand? If you answered yes to these questions, you are probably developing Cell Phone Elbow!

I knew that it was only a matter time, before chronic cell phone users would begin damaging an essential nerve in their arms by bending their elbows too tightly for too long. When cell phone users hold the phone to their ears, they stretch a nerve that extends underneath the funny bone and controls the smallest fingers. When they talk for long periods of time in that position, it chokes the blood supply to the nerves. It makes the nerves m-a-l-f-u-n-c-t-i-o-n. The next thing you know, there’s tingling in the ring and small finger.  People who have this condition, which is technically called Cubital Tunnel Syndrome, can feel weakness and clumsiness in their hands.

My best advice is simple, if you have Cell Phone Elbow or you feel you are developing it, buy a Blue Tooth device, note example to your right. They fit behind your ear and are simple to use.  Within days you should notice the tingling in your fingers fading away.

I hope this post was helpful.

Dr. Gould

Cycling allows you to use the large muscles in your legs which create a significant demand on the heart and lungs.  Over time, if you understand proper training techniques, you can greatly expand your aerobic capacity, plus it is a wonderful way of Burning Fat!

Simply put, your body has two fuel choices, sugars and fats.

I’d like to teach you the secret of burning fat.  To burn fat you have to get your heart rate into a range that is specific for YOU! Ones size does not fit all.  Everybody is different!

So how do you figure this out?  There are several ways, this I have found to be the easiest.  220 – (your age) X 70%= Your Target Heart Rate.  Let’s say you are 30 years old.  Here is how the calculation would go 220 – 30 X 70%= 133.  So if you were 30 years old, your target rate would be 133 beats per minute.  This is basically 70% of your maximum heart rate for your age.  When your heart is beating in this zone your body’s chooses fat as a fuel.  When your heart rate exceeds this your body chooses sugar as a fuel. We do not want this!

Ideally, you would slowly bring (over a period of 5 to 10 minutes) your heart rate up to your target rate.  Once you achieve your target rate, the longer you stay there the better.  Start out slow maybe 12 minutes.  Over time work up to 15 minutes.  Soon you will be doing 45 minutes to an hour.

I always advise my Wellness Clients to buy a Heart Rate Monitor. In my opinion Polar Heart Monitors are the best.  The heart monitor becomes an invaluable tool. I call it my coach.  It will let you know when you are above or below your target rate.  It also helps you to create a target zone.  Bottom line, it makes doing this EASY!

If you are looking to burn fat I’ve just given you the recipe.  If you have questions or would like more information please leave a comment below or e-mail me.

Helping you to be all that you can be!

Dr. Gould

I thought the pain would go away. Then over time, the pain started radiating down into my buttock and lower leg. Does this describe your problem? If so, know that you are not alone. This is one of the most common complaints I hear from patients while taking their history.

So why does this happen?

There are a variety things that can cause this. However, in each case, it is due to nerves being irritated or compressed. In the majority of instances this type of a problem begins as a mechanical problem. What do I mean by a mechanical problem? Simply put, our spine and pelvis are made up of many parts. Parts that not only fit together in a very specific way but also allow movement. Each part is connected to the other by ligaments. The ligaments not only hold everything together but allow a certain amount of motion. On occasion, due to trauma, repetitive activities or simply weakness due to a poor fitness level the parts of our spine and pelvis can shift outside of their normal position. When this happens, the ligaments become inflamed and due to their proximity to neurological structure put pressure on these structures. Where this happens will determine a patients pain pattern. In the leg, pain can occur on the front, side or back. It can occur in the upper leg, lower leg and foot. In fact, the term sciatica is often used for pain that radiates into the leg. Sciatica is actually graded due to severity. Pain into the buttock is called primary sciatica. Pain that continues through buttock into the thigh area, is called secondary sciatica. Pain that continues through the buttock and thigh area and into the lower leg and foot is called tertiary sciatica. As a general rule, the further down the pain goes in the leg the more serious the case.

Is this problem correctable?

In the majority of instances the answer yes! The first thing we need to do is to find out exactly where in your spine the problem is originating from. Once we find the problem area, we work on correcting the faulty position and mechanics. As you begin to heal, you will notice the pain will begin to retrace. I tell my patients it’s like playing the movie backwards. The last pain you had to show up will be the first thing to go away. Example: A person starts out with lower back pain that eventually goes into their buttock and then down the back of their leg to just above the knee. Once I begin treating them the pain will move up until it is no longer in the leg. Then it will move out of the buttock and only in the lower back. Finally, the lower back pain will be gone.

If you are suffering with lower back and leg pain and live in the Cincinnati area give me a call. Life is too short to be encumbered by pain.

I hope this post was helpful.

Yours in health,

Dr. Gould

I’d like to talk to you about one of the most common joints in your body, the synovial joint. This joint is absolutely amazing, an engineering marvel.  It allows you almost unlimited movement, constantly repairs itself and if  properly cared for, will give you decades of trouble free service.

We all know of people that have joint problems.  Most people think  joint problems only occur in older adults. This is a myth, joint problems can occur at any age and have many causes, including genetics, abuse and lack of regular exercise.

The inner workings of your joints

There are many types of synovial joints in your body, regardless of their shape and how they function, they all have one thing in common, Articular Cartilage.  Cartilage is what covers the “joint surfaces” of all the joints in your body. It’s smoothness allows for very fluid movements, be it sipping coffee or hitting a golf ball.  It’s durability allows us to run, jump and lift heavy objects.

Under “normal” conditions, there is a constant turnover of articular cartilage in “all” of the joints of your body.  Because of this, any loss of cartilage due to normal wear and tear is matched by cartilage production.

What’s important for you to know is, what specific nutrients your joints need and how they are absorbed.  After all, it’s these nutrients that allow your joints to constantly repair and renew themselves.

Before we begin, let’s review some “very- basic”  joint anatomy (see picture).  Typically,  a joint is made up of two bones coming together, their “articulating ends” are covered with cartilage. The entire joint is then covered by a fibrous capsule and filled with a slippery nutrient rich synovial fluid. Note,  it is the cartilaginous ends, that actually slide on one another, that allow joint motion.

For cartilage to stay healthy,  it has to draw-in and absorb the nutrient rich synovial fluid.  This process of drawing in and releasing synovial fluid,  can only occur with “normal motion and loading” of your joints.

Without normal motion and loading, your joints will begin to degenerate!!!

Imagine having a golf ball sized sponge inside your clinched fist. If you put your fist in a bucket of water and slowly opened it,  the sponge would draw-in water. If  you then squeeze the sponge, it would release the water.  This pulling in and releasing of a fluid is very similar to what occurs in a healthy joint.  The scientific term for this is imbibtion.  Normal joint motion allows the nutrients rich synovial fluid to be draw-in and used by the cartilage.  Any decrease in joint motion and loading, will negatively impact the cartilage of the affected joint.

What specific nutrients are needed to maintain and repair joints?

For years I have been recommending Glucosamine and Chondroitin Sulphate to all my patients.  I have found nothing more effective when it comes to maintaining the cartilage in your joints.   In my opinion, Glucosamine and Chondroitin Sulphate are literally ” biological-spare-parts”  for your joints.

Glucosamine and Chondroitin Sulphate Supplements have gone through a lot of changes over the years.  From the size of the pill to the actual absorption into your blood stream via the intestine.  There is a relatively new Glucosamine and Chondroitin Sulphate product on the market that is simple to use, it tastes great and has an amazingly-high-absorption-rate.  As a bonus, it is available at most supermarkets. The product is called Elations.

If you take care of your joints they will take care of you.

The main reason people begin to feel old is due to a decrease in mobility or pain in their joints.  Are you experiencing these symptoms of degeneration?  If so, give me a call and come in and be evaluated.  One of the important things I do as chiropractor, is to locate joints that have lost their normal motion. Once these joints are located, I try to restore as much mobility as possible and immediately have the patient begin the Glucosamine and Chondroitin Sulphate supplementation.

Keeping your joints healthy for a “lifetime” requires you to be proactive.  Begin today!

Yours in Health, Naturally!

Dr. Gould