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

A one-time specialized chiropractic adjustment, delivered to patients suffering from high blood pressure and misaligned C1 vertebrae (this is the first vertebrae located directly under your skull), resulted in significant reductions in diastolic and systolic BP compared to controls.

According to a press release from the University of Chicago Medical Center, Office of Public Affairs, the decrease in BP was equivalent to that seen with concurrent administration of two blood pressure drugs. None of the patients took any antihypertensive medications during the study period.

Half of the 50 patients received a specific C1 adjustment, while the remaining half received a sham procedure, carefully designed to mimic the actual adjustment in order to ensure blinding. This was possible due to the delicate nature of the C1 adjustment. The primary outcome measure, assessed after eight weeks, was change in systolic and diastolic BP compared to baseline readings. Average age of the study participants was 52.7 years; 70 percent were male.

Chiropractic has always been and will always be about normalizing the body’s function.

Yours in Health!

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’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

Chiropractic is a conservative health care system that emphasizes keeping the body’s structure in proper balance.  It deals with the whole person, and treats the cause of the problem rather than just the symptom.  In addition to restoring health and increasing resistance to disease, Chiropractic helps you maintain good health.

The Body’s Information Highway

The brain, vertebrae and nerves that make up the spinal column are an integral part of the central nervous system. In simple terms, the messages sent from the brain travel along the nerves in the the spinal column to all parts of your body.  Some of the messages require no conscious effort on your part like breathing or keeping your heart beating.  Others, like driving your car, do take conscious effort. They all however, use the spinal column which acts like an Information Super Highway to route the messages to the proper destination.  If these messages get obstructed, problems develop. The obstruction, alters the messages which leads to improper function of some body part or organ.  Improper function ultimately leads to pain, illness and disease.

Have you had your spine checked?   If not, call me today!

Yours in Health, Naturally!

Dr. Edward Gould

Did you know…

Your heart beats over 100,000 times a day. It does this without the slightest thought from you. It pumps over 6000 quarts of blood a day through a network of blood vessels that if you were to put them end to end, would go over 60,000 miles. That is enough to circle the earth twice at the equator. Again, all this happens without your knowledge.

Your eyes instantly make over 10 million color distinctions. You have muscles that if they were to work together and all pull in one direction, would equal 25 tons of pulling power.

What is even more fascinating about your body is it does all of this magic and it is made up of 98% water. It’s run by a three pound lump of matter called your brain. Your brain is literally a universe in itself. It runs and monitors your entire body 24/7, 365 days a year for your entire life. It is still estimated that only 10% of your brain is used.

Our body works with laws. When I was going to Chiropractic College we would have weekly Philosophy lectures. On occasion the president of the college would give the lecture. During each lecture he would pull out his car keys and drop them on the floor. He was making a point that everything around us and inside of us, works because of laws. The keys fall and hit the ground because of the Law of Gravity. These laws are always present. There are probably 1000 different laws happening inside of you at this moment allowing you to read this post. Pretty amazing stuff, huh?

Yes, your body is amazing. However, are you trying to reach your potential? Would you like to reach your potential? If so, what is stopping you? Pain? Age? Attitude? Obesity? Time limitations? Fear? Procrastination? All these “excuses” can be overcome. Learning how your body works is the first step in becoming a healthier, fitter you. Developing and implementing a Wellness Strategy is what it is all about. I can help you with this.

If you seriously believe you are far more potential than you are actual give me a call.

Yours in Health!

Dr. Gould