Chiropractic First, LLC returns to Beaverton, OR
It was fun Portland, I'm sorry that it didn't work out. Why we left SE Portland: The CEID neighborhood of SE Portland was missing one key component to support a Chiropractic, people, specifically families. The CEID has seen many changes since we we opened our satellite clinic there in 2007, specifically new restaurants, road side bioswales, food cart pods, an urban winery, craft breweries, distilleries, and more, but no uptick in residents. Where as now they are finally building multiple micro-condo buildings at nearly every plateau heading east from Portland with a view of downtown Portland, it is all too little too late.
So back to Beaverton we go. You'll find the Drs. Pierce where they have practiced since 2003, & prior to that just down the street since 2001 at 12820 SW 2nd St., Beaverton, OR 97005. Call tel:503-626-5761 for appointments or visit our website at https://c1pdx.com. We look forward to serving you soon.
All our best in health,
The Drs. Pierce
Beaverton Chiropractors | The Drs. Pierce
Keywords: Chiropractic Chiropractor Chiropractors Beaverton OR Portland Aloha Hillsboro Hillsdale Oregon
Tuesday, October 27, 2015
Saturday, January 17, 2015
Our Beaverton Chiropractic First clinic website is shiny and new, what do you think?
We have completely revamped our website for Chiropractic First, LLC and we'd love to get your feedback. It is always changing and improving as we an notes from nutrition and neurology workshops that we teach, new research in the field of health, and family friendly healthy things to do in Beaverton, Oregon. So please check it out and let us know what you think of it and give us any suggestions that you would like to see on the website.
https://c1pdx.com/
Chiropractic First, LLC
12820 SW 2nd St.
Beaverton, OR 97005
503-626-5761
Beaverton Chiropractors | The Drs. Pierce
Keywords: Chiropractic Chiropractor Chiropractors Beaverton OR Portland Aloha Hillsboro Hillsdale Oregon
https://c1pdx.com/
Chiropractic First, LLC
12820 SW 2nd St.
Beaverton, OR 97005
503-626-5761
Beaverton Chiropractors | The Drs. Pierce
Keywords: Chiropractic Chiropractor Chiropractors Beaverton OR Portland Aloha Hillsboro Hillsdale Oregon
Friday, November 5, 2010
Top Ten Things You Can Do Now to Improve Your Health and Nutrition
Top Ten Things You Can Do Now to Improve Your Health and Nutrition
1. Increase your water intake
You've heard it repeatedly: make sure you drink at least eight 8-ounce glasses of water per day. The key words are "at least," because, unless you are a child or the size of a child, you need more water than that. The rule of thumb is, for every 50 pounds of body weight you carry, drink one quart of bottled spring or filtered water per day. The average person weighs 150lbs, so they should drink three quarts per day. A 200lb person should drink a full gallon per day. Athletes should drink even more than that. Follow these guidelines and you've adopted one of the most crucial health habits.
Our bodies are mostly water, and so this ongoing intake of water is essential to our every function. Drink the appropriate amounts, and everything is much more likely to function at optimal levels. Don't drink enough water, and over the short term you will experience routine fatigue, dry skin, headaches and constipation; over the longer term, every body function will degrade more quickly. It really is as simple as that.
2. Take fish oils
- It is especially important to be conscious of eating more omega-3 fatty acids and antioxidants while eliminating omega-6 trans fats. Omega-3 fats improve brain, heart, vision, and joint function, but our understanding of their immense health benefits is only beginning.
These two types of fat, omega-3 and omega-6, are both essential for human health. However, the typical American consumes far too many omega-6 fats in their diet while consuming very low levels of omega-3. The ideal ratio of omega-6 to omega-3 fats is 1:1. Our ancestors evolved over millions of years on this ratio. Today, though, our ratio of omega-6 to omega-3 averages from 20:1 to 50:1! That spells serious danger for you, and as is now (finally!) being reported throughout even the mainstream health media, lack of omega-3 from fish oil is one of the most serious health issues plaguing contemporary society.
The primary sources of omega-6 are corn, soy, canola, safflower and sunflower oil; these oils are overabundant in the typical diet, which explains our excess omega-6 levels. Avoid or limit these oils. Omega-3, meanwhile, is typically found in flaxseed oil, walnut oil, and fish.
By far, the best type of omega-3 fats are those found in that last category, fish. That's because the omega-3 in fish is high in two fatty acids crucial to human health, DHA and EPA. These two fatty acids are pivotal in preventing heart disease, cancer, and many other diseases. The human brain is also highly dependent on DHA - low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's. Researchers are now also linking inadequate intake of these omega-3 fats in pregnant women to premature birth and low birth weight, and to hyperactivity in children.
Sadly, though, eating most fresh fish, whether from the ocean, lakes and streams, or farm-raised, is no longer recommended. Mercury levels in almost all fish have now hit dangerously high levels across the world, and the risk of this mercury to your health now outweighs the fish's omega-3 benefits. However, there are other, immensely healthy, safe sources of fish – free of mercury and other toxins. These include wild salmon, other wild, cold water fish, and smaller fish like anchovies. In addition to having low mercury levels, they help you live longer, and taste absolutely delicious. It is advisable to not EVER consume farmed fish, especially farmed (sometimes called Atlantic) salmon; also avoid tuna, swordfish, shark, and other big fish, as they bioaccumlate mercury and other toxins in their tissue.
Routine consumption of fish oil is another highly recommended method of increasing your omega-3 intake and improving your health, and is also the most convenient for today's busy lifestyles. Fish oil contains high levels of the best omega-3 fats - those with the EPA and DHA fatty acids - and, when it is in pure form, does not pose the mercury risk of fresh fish. When buying fish oil, look for products that have been found to be free of mercury, toxins or PCBs. Sometimes these products are labeled “molecularly distilled,” meaning that the good stuff (the fatty acids) have been separated from the bad stuff. It usually comes in liquid or capsule form, which can both be stored in the refrigerator. If you choose capsules, break one open and check to see if the oil smells fishy. Fishy smell is an indicator of rancid or poorly filtered oil. Liquid oil should also not taste fishy – it should smell and taste just like vegetable oil, but manufacturers often add subtle lemon or orange flavors. At Chiropractic First we like to add the liquid oil to fruit smoothies or vinaigrettes, or to mix it with applesauce or yogurt.
People who are taking blood thinning drugs should consult their chiropractor or medical doctor before beginning a fish oil regimine.
3. Eliminate trans fats
Omega-6 trans fatty acids are harmful to our health because:
- They make the cell membranes of our 75 trillion cells stiff and dysfunctional, leading our cells to have problems communicating. Neurotransmitters, hormones, polypeptides and proteins can no longer attach to the cell’s changing receptor sites. Shifting the fluid mosaic of the cell membrane, omega-6 fats also alter the physiology (or function) of the cell and the expression of cellular DNA.
- By prohibiting the functional attachment of certain proteins to the cell membrane, omega-6 fats alter the ability of ions to cross the membrane, changing the electrical potential across the membrane and leading to symptoms such as arrhythmias.
Additionally, the body processes omega-6 fats into prostaglandin E2 (PGE2), which is pro-inflammatory, and may increase pain perception in people with chronic pain.
4. Eliminate glutamates
Glutamate is the neurotransmitter for pain signals. This means that eating glutamate actually increases your sensitivity to pain signals! What are you eating that has glutamate in it? Likely it is in more than you might realize. Go to www.truthinlabeling.org for a complete list of words food manufacturers can use in ingredient labels to disguise the presence of glutamate, and avoid them!
5. Avoid artificial sweeteners
Avoid sweeteners like aspartame, saccharine and sucralose. Our bodies work best when given fuel originally found in nature and meant for animal consumption. Our ancestors thrived and grew on these foods for thousands of years; until, that is, a series of accidents in a chemistry lab gifted us with the artificial sweeteners we have today. A thorough discussion of the history and effects of artificial sweeteners can be found at http://health.howstuffworks.com/artificial-sweetener.htm
With so many health problems (stroke, Alzheimer’s, cancers, autism, diabetes) soaring to record numbers in the past few decades, it is worth examining the prevalence and effects of these insidious artificial sweeteners, and ending our dependence on them. Look for sweeteners in products you wouldn’t expect, too! Have you checked your toothpaste, cough drops, mouthwash, or chewable vitamins? Let’s do our research, be judicious, and get healthier!
6. Include antioxidants
Antioxidants should always be supplemented, especially in conjunction with fish oil. Antioxidants neutralize free radicals in the body which could otherwise cause cancer. Be sure your antioxidant supplements are full spectrum, including: Vitamin A, Vitamin C, Vitamin E (of mixed tocopherols), Selenium, Alpha Lipoic Acid, Riboflavin, Folic Acid, Vitamin B6, and Vitamin B12.
Magnesium and Zinc, while not antioxidants, are neuroprotective and important for supplementation as well. Recent studies have suggested that copper and chromium are also essential minerals to include in your daily intake.
7. Consume organic fruits and vegetables, and choose grass-fed and free-range meats
Pesticides, fertilizers, artificial growth hormones, and antibiotics are used liberally with the produce and livestock we eat. Farmers include these additives to increase shelf life, improve the appearance of food, and ensure that the farmers get maximum profit from their crop. They are dangerous to the health of you and your family!
Did you know that 50% of the supply of antibiotics in the United States is used on animals meant for consumption? These antibiotics stay active in the system of humans after they are eaten, changing the way we process and absorb foods in our intestines. Limiting antibiotic use is essential to healthy intestinal function, and researchers are just beginning to confirm other deleterious health effects of antibiotic overuse.
Make conscious food choices, eating food grown locally, using sustainable, organic agricultural processes. It is not only better for you, but better for the environment. Chiropractic First enjoys the services from Organics To You, which makes it easy to eat healthfully and support local farmers. www.organicstoyou.org
8. Eliminate high fructose corn syrup
High fructose corn syrup is ubiquitous … used in everything from soft drinks and beers to bagels, ketchups, pasta sauces, processed meats and snack items, even foods that may be labeled as “health foods” like some protein bars … why do you think manufacturers use it instead of sugar or other natural sweeteners?
It is easily soluble, so it mixes well with a variety of other foods and food products. Also, it is 6 times cheaper than sugar AND corn is subsidized by the government.
Whereas glucose can be metabolized by any cell in the body, high fructose corn syrup (HFCS) must be metabolized by triglycerides from the liver, causing cirrhotic livers in laboratory animals. The HFCS blocks insulin receptors, so the body cannot metabolize sugar properly when it needs to, contributing to increased insulin, insulin receptors, and gradual onset of type II diabetes.
In addition to diabetes, this increased insulin is also pro-inflammatory, generating chronic pain. Insulin excites production of arachadonic acid, which through a cascade of reactions, produces prostaglandin E2, the #1 generator of chronic pain. Imagine the foolishness of taking prescription pain medication to manage pain which could be alleviated by simply eliminating HFCS!
Check your labels. This should not be in your diet or the diet of your family.
9. Make time for relaxation, breathing, and exercise
We recommend getting at least 30 minutes per day of exercise, like brisk walking, yoga, swimming, or biking. Lifting weights with correct instruction and form will improve muscle tone and bone density and strength.
Relaxation is also essential to nervous system balance. Try this progressive relaxation technique before you sleep:
A) Lay flat on your back with legs uncrossed and a small towel roll under your neck
B) Bring your focus to your breath. Breathe deeply into your belly through your nose, hold it for 2-3 seconds and exhale completely from your mouth. Repeat 5 times.
C) Bring your focus to your toes. Gently squeeze them, hold for 2-3 seconds, then relax them completely. Monitor your body’s response and repeat as needed.
D) Next bring your focus to your feet and ankles. Squeeze, hold, and release. Maintain slow, even, relaxed breathing.
E) Be slow and deliberate as you move your focus up your body, using the same squeeze, hold, and release technique as you isolate your calves, your thighs, your hips and gluteal area, and so on.
F) Allow any tension you encounter in the different areas of your body to fall away.
G) Continue slow, even, relaxed breathing. Notice where you continue to store tension in your body, and either repeat the squeeze, hold, and release technique, or simply allow the tension to relax.
10. GET ADJUSTED AT CHIROPRACTIC FIRST!
Why? Don’t take OUR word for it! Let’s check what the research says about chiropractic and posture.
Chiropractic compared with other treatments
An article published in Archives of Internal Medicine in October of 2004 compared patients with and without chiropractic coverage and care. They found that chiropractic was cheaper and more effective than other alternatives. Chiropractic is less invasive, has lower risks, and significantly higher patient satisfaction than medical alternatives
Spine July 15, 2003; 28(14):1490-1502
Treatment Drug Therapy (Celebrex or Vioxx) Acupuncture Chiropractic Adjustments
Years of Chronic Spinal Pain 4.5 years 6.4 years 8.3 years
% Asymptomatic within 9 weeks 5% 9.4% 27.3%
% that suffered an adverse event (side effect) 6.1% 0% 0%
% Improvement in General Health Status 18% 15% 47%
Spinal curvature correlates to disease
An article in Medical Times November 1921 examined 50 cadavers. 49 displayed minor curvatures of the spine which the author describes as rigid and apparently of long duration (hint: these are postural distortions and subluxations)
- The author found a total of 139 diseased organs. 128 out of 139 times, the curve in the cadaver’s spine correlated exactly with the segments known to feed that diseased organ!
o in the 11 which were discrepancies, the vertebrae implicated in the curve belonged to an adjacent segment either above or below it
- The authors deduced that the curvatures preceded the organic diseases
- Quote from the author: “The disease appears to precede old age and to cause it. The spine becomes stiff first and old age follows. Therefore, we may say a man is as old as his spine, the arteries becoming hardened later from constant vaso-motor spasm, following sympathetic irritation.” WOW!!
-
Chiropractic and Immune System Support (A History Lesson)
Chiropractic and the Great Flu Pandemic of 1917-1918
This study compared patients treated by chiropractic/osteopathic physicians with medically treated patients.
Patients under chiropractic care Patients under medical care
1 out of 866 patients died from their 1 out of 17 patients died from their
flu symptoms flu symptoms
Drugs used to treat flu, pneumonia, and other diseases were actually immunosuppressive, meaning they inhibit the ability of the immune system to fight off disease. It is noteworthy that the same drugs and classes of drugs are being used today: aspirin and acetaminophen. Chiropractic improves the function of the immune system rather than suppress it by releasing the nervous system from restrictions and allowing it to function properly.
Awareness of the biology of gravity
When a child plays with blocks, the center of gravity of each block must be vertically above the center of gravity of the one below to have a stable, balanced arrangement. If the center of gravity of one block lies outside the gravity line, stability is compromised. To think of the body as a stack of blocks is, obviously, a little simplistic, but the general principle still applies.
- IMPORTANT: there is only one stable, strain-free arrangement of the parts of the human body. The slightest deviation from a narrow peak of balance reduces optimum efficiency and requires corresponding compensations in other parts of the support system. Misalignment of any part will affect the whole system, and restoration of verticality is a way to address a wide variety of clinical problems
How safe is chiropractic treatment for young infants?
Chiropractic is a successful technique to treat disorders, especially wryneck, c-scoliosis, irritation of the brachial plexus, retardation of sensation and coordination, colic, or hyperactivity with sleeplessness.
Forensic Science International August 2002 observed that 40.1% of infants decreased their heart rate 15-83% following high cervical spinal cord adjustments. The authors also discussed the hypothesis that mechanical irritation (a.k.a. subluxation) of the high cervical region serves as a trigger that may be involved in sudden infant death.
Stimulating your nervous system and restoring (or helping to maintain) proper posture at Chiropractic First will improve many functions in your body.
Take time to stimulate your nervous system in other ways as well. It will keep you sharp. Do crossword puzzles, learn to play a musical instrument, read about a subject that interests you, drive a new route home tonight, minimize television viewing, or be creative with your own ways to tease your brain and nervous system into creating new synapses.
Yours in health,
Christopher Pierce, DC
Doctor of Chiropractic
Chiropractic First, llc
12820 SW Second St, Beaverton, OR 97005
503-626-5761
www.c1pdx.com
1. Increase your water intake
You've heard it repeatedly: make sure you drink at least eight 8-ounce glasses of water per day. The key words are "at least," because, unless you are a child or the size of a child, you need more water than that. The rule of thumb is, for every 50 pounds of body weight you carry, drink one quart of bottled spring or filtered water per day. The average person weighs 150lbs, so they should drink three quarts per day. A 200lb person should drink a full gallon per day. Athletes should drink even more than that. Follow these guidelines and you've adopted one of the most crucial health habits.
Our bodies are mostly water, and so this ongoing intake of water is essential to our every function. Drink the appropriate amounts, and everything is much more likely to function at optimal levels. Don't drink enough water, and over the short term you will experience routine fatigue, dry skin, headaches and constipation; over the longer term, every body function will degrade more quickly. It really is as simple as that.
2. Take fish oils
- It is especially important to be conscious of eating more omega-3 fatty acids and antioxidants while eliminating omega-6 trans fats. Omega-3 fats improve brain, heart, vision, and joint function, but our understanding of their immense health benefits is only beginning.
These two types of fat, omega-3 and omega-6, are both essential for human health. However, the typical American consumes far too many omega-6 fats in their diet while consuming very low levels of omega-3. The ideal ratio of omega-6 to omega-3 fats is 1:1. Our ancestors evolved over millions of years on this ratio. Today, though, our ratio of omega-6 to omega-3 averages from 20:1 to 50:1! That spells serious danger for you, and as is now (finally!) being reported throughout even the mainstream health media, lack of omega-3 from fish oil is one of the most serious health issues plaguing contemporary society.
The primary sources of omega-6 are corn, soy, canola, safflower and sunflower oil; these oils are overabundant in the typical diet, which explains our excess omega-6 levels. Avoid or limit these oils. Omega-3, meanwhile, is typically found in flaxseed oil, walnut oil, and fish.
By far, the best type of omega-3 fats are those found in that last category, fish. That's because the omega-3 in fish is high in two fatty acids crucial to human health, DHA and EPA. These two fatty acids are pivotal in preventing heart disease, cancer, and many other diseases. The human brain is also highly dependent on DHA - low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's. Researchers are now also linking inadequate intake of these omega-3 fats in pregnant women to premature birth and low birth weight, and to hyperactivity in children.
Sadly, though, eating most fresh fish, whether from the ocean, lakes and streams, or farm-raised, is no longer recommended. Mercury levels in almost all fish have now hit dangerously high levels across the world, and the risk of this mercury to your health now outweighs the fish's omega-3 benefits. However, there are other, immensely healthy, safe sources of fish – free of mercury and other toxins. These include wild salmon, other wild, cold water fish, and smaller fish like anchovies. In addition to having low mercury levels, they help you live longer, and taste absolutely delicious. It is advisable to not EVER consume farmed fish, especially farmed (sometimes called Atlantic) salmon; also avoid tuna, swordfish, shark, and other big fish, as they bioaccumlate mercury and other toxins in their tissue.
Routine consumption of fish oil is another highly recommended method of increasing your omega-3 intake and improving your health, and is also the most convenient for today's busy lifestyles. Fish oil contains high levels of the best omega-3 fats - those with the EPA and DHA fatty acids - and, when it is in pure form, does not pose the mercury risk of fresh fish. When buying fish oil, look for products that have been found to be free of mercury, toxins or PCBs. Sometimes these products are labeled “molecularly distilled,” meaning that the good stuff (the fatty acids) have been separated from the bad stuff. It usually comes in liquid or capsule form, which can both be stored in the refrigerator. If you choose capsules, break one open and check to see if the oil smells fishy. Fishy smell is an indicator of rancid or poorly filtered oil. Liquid oil should also not taste fishy – it should smell and taste just like vegetable oil, but manufacturers often add subtle lemon or orange flavors. At Chiropractic First we like to add the liquid oil to fruit smoothies or vinaigrettes, or to mix it with applesauce or yogurt.
People who are taking blood thinning drugs should consult their chiropractor or medical doctor before beginning a fish oil regimine.
3. Eliminate trans fats
Omega-6 trans fatty acids are harmful to our health because:
- They make the cell membranes of our 75 trillion cells stiff and dysfunctional, leading our cells to have problems communicating. Neurotransmitters, hormones, polypeptides and proteins can no longer attach to the cell’s changing receptor sites. Shifting the fluid mosaic of the cell membrane, omega-6 fats also alter the physiology (or function) of the cell and the expression of cellular DNA.
- By prohibiting the functional attachment of certain proteins to the cell membrane, omega-6 fats alter the ability of ions to cross the membrane, changing the electrical potential across the membrane and leading to symptoms such as arrhythmias.
Additionally, the body processes omega-6 fats into prostaglandin E2 (PGE2), which is pro-inflammatory, and may increase pain perception in people with chronic pain.
4. Eliminate glutamates
Glutamate is the neurotransmitter for pain signals. This means that eating glutamate actually increases your sensitivity to pain signals! What are you eating that has glutamate in it? Likely it is in more than you might realize. Go to www.truthinlabeling.org for a complete list of words food manufacturers can use in ingredient labels to disguise the presence of glutamate, and avoid them!
5. Avoid artificial sweeteners
Avoid sweeteners like aspartame, saccharine and sucralose. Our bodies work best when given fuel originally found in nature and meant for animal consumption. Our ancestors thrived and grew on these foods for thousands of years; until, that is, a series of accidents in a chemistry lab gifted us with the artificial sweeteners we have today. A thorough discussion of the history and effects of artificial sweeteners can be found at http://health.howstuffworks.com/artificial-sweetener.htm
With so many health problems (stroke, Alzheimer’s, cancers, autism, diabetes) soaring to record numbers in the past few decades, it is worth examining the prevalence and effects of these insidious artificial sweeteners, and ending our dependence on them. Look for sweeteners in products you wouldn’t expect, too! Have you checked your toothpaste, cough drops, mouthwash, or chewable vitamins? Let’s do our research, be judicious, and get healthier!
6. Include antioxidants
Antioxidants should always be supplemented, especially in conjunction with fish oil. Antioxidants neutralize free radicals in the body which could otherwise cause cancer. Be sure your antioxidant supplements are full spectrum, including: Vitamin A, Vitamin C, Vitamin E (of mixed tocopherols), Selenium, Alpha Lipoic Acid, Riboflavin, Folic Acid, Vitamin B6, and Vitamin B12.
Magnesium and Zinc, while not antioxidants, are neuroprotective and important for supplementation as well. Recent studies have suggested that copper and chromium are also essential minerals to include in your daily intake.
7. Consume organic fruits and vegetables, and choose grass-fed and free-range meats
Pesticides, fertilizers, artificial growth hormones, and antibiotics are used liberally with the produce and livestock we eat. Farmers include these additives to increase shelf life, improve the appearance of food, and ensure that the farmers get maximum profit from their crop. They are dangerous to the health of you and your family!
Did you know that 50% of the supply of antibiotics in the United States is used on animals meant for consumption? These antibiotics stay active in the system of humans after they are eaten, changing the way we process and absorb foods in our intestines. Limiting antibiotic use is essential to healthy intestinal function, and researchers are just beginning to confirm other deleterious health effects of antibiotic overuse.
Make conscious food choices, eating food grown locally, using sustainable, organic agricultural processes. It is not only better for you, but better for the environment. Chiropractic First enjoys the services from Organics To You, which makes it easy to eat healthfully and support local farmers. www.organicstoyou.org
8. Eliminate high fructose corn syrup
High fructose corn syrup is ubiquitous … used in everything from soft drinks and beers to bagels, ketchups, pasta sauces, processed meats and snack items, even foods that may be labeled as “health foods” like some protein bars … why do you think manufacturers use it instead of sugar or other natural sweeteners?
It is easily soluble, so it mixes well with a variety of other foods and food products. Also, it is 6 times cheaper than sugar AND corn is subsidized by the government.
Whereas glucose can be metabolized by any cell in the body, high fructose corn syrup (HFCS) must be metabolized by triglycerides from the liver, causing cirrhotic livers in laboratory animals. The HFCS blocks insulin receptors, so the body cannot metabolize sugar properly when it needs to, contributing to increased insulin, insulin receptors, and gradual onset of type II diabetes.
In addition to diabetes, this increased insulin is also pro-inflammatory, generating chronic pain. Insulin excites production of arachadonic acid, which through a cascade of reactions, produces prostaglandin E2, the #1 generator of chronic pain. Imagine the foolishness of taking prescription pain medication to manage pain which could be alleviated by simply eliminating HFCS!
Check your labels. This should not be in your diet or the diet of your family.
9. Make time for relaxation, breathing, and exercise
We recommend getting at least 30 minutes per day of exercise, like brisk walking, yoga, swimming, or biking. Lifting weights with correct instruction and form will improve muscle tone and bone density and strength.
Relaxation is also essential to nervous system balance. Try this progressive relaxation technique before you sleep:
A) Lay flat on your back with legs uncrossed and a small towel roll under your neck
B) Bring your focus to your breath. Breathe deeply into your belly through your nose, hold it for 2-3 seconds and exhale completely from your mouth. Repeat 5 times.
C) Bring your focus to your toes. Gently squeeze them, hold for 2-3 seconds, then relax them completely. Monitor your body’s response and repeat as needed.
D) Next bring your focus to your feet and ankles. Squeeze, hold, and release. Maintain slow, even, relaxed breathing.
E) Be slow and deliberate as you move your focus up your body, using the same squeeze, hold, and release technique as you isolate your calves, your thighs, your hips and gluteal area, and so on.
F) Allow any tension you encounter in the different areas of your body to fall away.
G) Continue slow, even, relaxed breathing. Notice where you continue to store tension in your body, and either repeat the squeeze, hold, and release technique, or simply allow the tension to relax.
10. GET ADJUSTED AT CHIROPRACTIC FIRST!
Why? Don’t take OUR word for it! Let’s check what the research says about chiropractic and posture.
Chiropractic compared with other treatments
An article published in Archives of Internal Medicine in October of 2004 compared patients with and without chiropractic coverage and care. They found that chiropractic was cheaper and more effective than other alternatives. Chiropractic is less invasive, has lower risks, and significantly higher patient satisfaction than medical alternatives
Spine July 15, 2003; 28(14):1490-1502
Treatment Drug Therapy (Celebrex or Vioxx) Acupuncture Chiropractic Adjustments
Years of Chronic Spinal Pain 4.5 years 6.4 years 8.3 years
% Asymptomatic within 9 weeks 5% 9.4% 27.3%
% that suffered an adverse event (side effect) 6.1% 0% 0%
% Improvement in General Health Status 18% 15% 47%
Spinal curvature correlates to disease
An article in Medical Times November 1921 examined 50 cadavers. 49 displayed minor curvatures of the spine which the author describes as rigid and apparently of long duration (hint: these are postural distortions and subluxations)
- The author found a total of 139 diseased organs. 128 out of 139 times, the curve in the cadaver’s spine correlated exactly with the segments known to feed that diseased organ!
o in the 11 which were discrepancies, the vertebrae implicated in the curve belonged to an adjacent segment either above or below it
- The authors deduced that the curvatures preceded the organic diseases
- Quote from the author: “The disease appears to precede old age and to cause it. The spine becomes stiff first and old age follows. Therefore, we may say a man is as old as his spine, the arteries becoming hardened later from constant vaso-motor spasm, following sympathetic irritation.” WOW!!
-
Chiropractic and Immune System Support (A History Lesson)
Chiropractic and the Great Flu Pandemic of 1917-1918
This study compared patients treated by chiropractic/osteopathic physicians with medically treated patients.
Patients under chiropractic care Patients under medical care
1 out of 866 patients died from their 1 out of 17 patients died from their
flu symptoms flu symptoms
Drugs used to treat flu, pneumonia, and other diseases were actually immunosuppressive, meaning they inhibit the ability of the immune system to fight off disease. It is noteworthy that the same drugs and classes of drugs are being used today: aspirin and acetaminophen. Chiropractic improves the function of the immune system rather than suppress it by releasing the nervous system from restrictions and allowing it to function properly.
Awareness of the biology of gravity
When a child plays with blocks, the center of gravity of each block must be vertically above the center of gravity of the one below to have a stable, balanced arrangement. If the center of gravity of one block lies outside the gravity line, stability is compromised. To think of the body as a stack of blocks is, obviously, a little simplistic, but the general principle still applies.
- IMPORTANT: there is only one stable, strain-free arrangement of the parts of the human body. The slightest deviation from a narrow peak of balance reduces optimum efficiency and requires corresponding compensations in other parts of the support system. Misalignment of any part will affect the whole system, and restoration of verticality is a way to address a wide variety of clinical problems
How safe is chiropractic treatment for young infants?
Chiropractic is a successful technique to treat disorders, especially wryneck, c-scoliosis, irritation of the brachial plexus, retardation of sensation and coordination, colic, or hyperactivity with sleeplessness.
Forensic Science International August 2002 observed that 40.1% of infants decreased their heart rate 15-83% following high cervical spinal cord adjustments. The authors also discussed the hypothesis that mechanical irritation (a.k.a. subluxation) of the high cervical region serves as a trigger that may be involved in sudden infant death.
Stimulating your nervous system and restoring (or helping to maintain) proper posture at Chiropractic First will improve many functions in your body.
Take time to stimulate your nervous system in other ways as well. It will keep you sharp. Do crossword puzzles, learn to play a musical instrument, read about a subject that interests you, drive a new route home tonight, minimize television viewing, or be creative with your own ways to tease your brain and nervous system into creating new synapses.
Yours in health,
Christopher Pierce, DC
Doctor of Chiropractic
Chiropractic First, llc
12820 SW Second St, Beaverton, OR 97005
503-626-5761
www.c1pdx.com
Wednesday, April 7, 2010
Can Chiropractic help to improve cycling performance?
Can Chiropractic help to improve cycling performance?
The very first bicycle was invented in China around about 2300 BC. The very first bicycle injury probably happened that very same day. Bicycling is one of the most popular recreational sports. However, it can be associated with fractures, strains and sprains, contusions and non-traumatic overuse injuries. Many injuries are preventable given proper positioning on the bike and an accurate understanding of the biomechanics of cycling. Bicycle-related spine pain has probably been underreported. The incidence of spine pain in long distance cyclists varies from 17% to 70% in various studies. Spinal muscular strains and ligamentous sprains cause the majority of bicycle-related back pain.
What do the professionals have to say about improving cycling performance with Chiropractic?
Jeff Spencer, DC served as the team Chiropractor for the Postal and Discovery Channel Professional Cycling Teams. Here is what Lance Armstrong said about him, “Jeff is part doctor, part guru, part medicine man… we believed Jeff could fix any and all of our problems… While he fixed us physically, he also fixed us mentally… If you judged the most important man on the Postal team by foot traffic in and out his door, then it was Jeff. Without him, we knew we’d never make it to Paris.”
- Lance Armstrong, Every Second Counts
What does the research have to say about Lance Armstrong’s high regard for Chiropractic?
The review of the current research suggests that Chiropractic collectively documents statistically significant improvements in respiration, range of motion, heart rate variability and autonomic function, endocrine function, cardiovascular function, immune function, muscle strength and overall athletic ability of “healthy” or specific-function “normal” individuals. These are all necessary attributes of a health bicyclist at any performance level.
Other studies have documented statistically significant increases or improvements in neurocognitive functions such as reaction-time and information processing, visual acuity, stress and reproductive hormones, healing / recovery time, and the general health following or during Chiropractic care. Optimizing these attributes can mean the difference between taking 1st and 2nd place in a bike race.
Sources:
Spine in Sports 2005, Pages 113-134
www.jeffspencer.com
www.sciencedirect.com
www.thebicyclechiropractor.com
The author:
Christopher Pierce, DC
The Bicycle Chiropractor
222 SE 8th Ave
Portland, OR 97214
www.TheBicycleChiropractor.com
The very first bicycle was invented in China around about 2300 BC. The very first bicycle injury probably happened that very same day. Bicycling is one of the most popular recreational sports. However, it can be associated with fractures, strains and sprains, contusions and non-traumatic overuse injuries. Many injuries are preventable given proper positioning on the bike and an accurate understanding of the biomechanics of cycling. Bicycle-related spine pain has probably been underreported. The incidence of spine pain in long distance cyclists varies from 17% to 70% in various studies. Spinal muscular strains and ligamentous sprains cause the majority of bicycle-related back pain.
What do the professionals have to say about improving cycling performance with Chiropractic?
Jeff Spencer, DC served as the team Chiropractor for the Postal and Discovery Channel Professional Cycling Teams. Here is what Lance Armstrong said about him, “Jeff is part doctor, part guru, part medicine man… we believed Jeff could fix any and all of our problems… While he fixed us physically, he also fixed us mentally… If you judged the most important man on the Postal team by foot traffic in and out his door, then it was Jeff. Without him, we knew we’d never make it to Paris.”
- Lance Armstrong, Every Second Counts
What does the research have to say about Lance Armstrong’s high regard for Chiropractic?
The review of the current research suggests that Chiropractic collectively documents statistically significant improvements in respiration, range of motion, heart rate variability and autonomic function, endocrine function, cardiovascular function, immune function, muscle strength and overall athletic ability of “healthy” or specific-function “normal” individuals. These are all necessary attributes of a health bicyclist at any performance level.
Other studies have documented statistically significant increases or improvements in neurocognitive functions such as reaction-time and information processing, visual acuity, stress and reproductive hormones, healing / recovery time, and the general health following or during Chiropractic care. Optimizing these attributes can mean the difference between taking 1st and 2nd place in a bike race.
Sources:
Spine in Sports 2005, Pages 113-134
www.jeffspencer.com
www.sciencedirect.com
www.thebicyclechiropractor.com
The author:
Christopher Pierce, DC
The Bicycle Chiropractor
222 SE 8th Ave
Portland, OR 97214
www.TheBicycleChiropractor.com
Monday, March 8, 2010
The Portland Trail Blazers need a team Chiropractor with expertise in posture now more than ever.
The Portland Trail Blazers need a team Chiropractor with expertise in posture now more than ever.
3/8/2010
Joel Przybilla ruptured his right patellar tendon. Joel’s salary is $6,857,725.
Marcus Camby sprained his right ankle. Marcus’ salary is $7,650,000.
Greg Oden fractured the patella in his left knee. Greg’s salary is $5,361,240.
Brandon Roy has a right hamstring strain. Brandon’s salary is $3,910,816.
Jerryd Bayless has an aggravated left ankle sprain. Jerryd’s salary is $2,143,080.
The above injured 5 players’ salaries sum up to $25,922,861. The Portland Trail Blazers roster of salaries adds up to $55,834,419 for the 2009/2010 season. These 5 players only represent 33.3% of the 15 total players on the team yet their salaries represent 46.4% of the team’s total salaries. These 5 athletes are obviously highly valued by the Portland Trail Blazers organization.
If you ran the Portland Trail Blazers organization, what would you do to get these athletes optimally healthy and prevent future injuries? Long hours of rehabilitation and training, yes; nutritional support, yes, then what?
The above 5 injuries share some commonalities. These 5 injuries will all affect the athletes’ posture (how they stand) and gait (how they walk and run). The majority of these injuries are secondary to old injuries of the same region.
• We now know that better than 90% of the brain's output is directed toward maintaining your body in its gravitational field through posture and gait.
• You can’t have normal gait without first having normal posture. Abnormal posture and gait affect the alignment and function of the spine.
• The spine protects the lower brain stem, spinal cord, and nerve roots.
• When the spine is not aligned or functioning optimally (vertebral subluxation) it can interfere with the function of the nervous system.
• The nervous system controls the health and function of the entire body.
• Chiropractors are the only physicians licensed to detect and correct non-allopathic subluxations (abnormal alignment and/or function of joints) of the spine and extremities.
The Trail Blazers do not currently have a “posture expert” physician on their team, neither DC nor MD. With a third of their roster injured can they really afford to lose any more players to injuries affecting and affected by gait and posture?
Poor posture has plagued our society especially with the increase in computer use. How is your posture as you read this now? If you have children, how is their posture? Knowing that 90% of your brain’s output is for posture related activities wouldn’t you personally like to have more energy for things like thinking, emotions, healing, and the function of the 10 organ systems in your body?
About the author:
Dr. Christopher Pierce has practiced Chiropractic in Portland, Oregon since 2001. He is currently serving on the Oregon Board of Chiropractic Examiners (OBCE) Rules Advisory Committee. He has been studying the Clinical Biomechanics of Posture since 1998. He received his Doctorate in Chiropractic from New York Chiropractic College in 2001. In 2004 Dr. Pierce became a distinguished Fellow of Clinical Biomechanics of Posture (CBP). Prior to his Chiropractic studies he performed his pre-med studies at the State University of New York, Brockport, where he received his Bachelor’s of Science degree in Physical Education and with a concentration in Exercise Physiology. His previous studies and/or degrees include athletic training, coaching, teaching physical education and martial arts.
To schedule a Chiropractic exam for your self, a loved one or your entire basketball team call 503-626-5761 and ask to see Dr. Pierce.
Yours in health,
Dr. Christopher Pierce
Chiropractor
Chiropractic First, llc
222 SE 8th Ave, Portland, OR 97214
12820 SW Second St, Beaverton, OR 97005
503-626-5761
www.c1pdx.com
3/8/2010
Joel Przybilla ruptured his right patellar tendon. Joel’s salary is $6,857,725.
Marcus Camby sprained his right ankle. Marcus’ salary is $7,650,000.
Greg Oden fractured the patella in his left knee. Greg’s salary is $5,361,240.
Brandon Roy has a right hamstring strain. Brandon’s salary is $3,910,816.
Jerryd Bayless has an aggravated left ankle sprain. Jerryd’s salary is $2,143,080.
The above injured 5 players’ salaries sum up to $25,922,861. The Portland Trail Blazers roster of salaries adds up to $55,834,419 for the 2009/2010 season. These 5 players only represent 33.3% of the 15 total players on the team yet their salaries represent 46.4% of the team’s total salaries. These 5 athletes are obviously highly valued by the Portland Trail Blazers organization.
If you ran the Portland Trail Blazers organization, what would you do to get these athletes optimally healthy and prevent future injuries? Long hours of rehabilitation and training, yes; nutritional support, yes, then what?
The above 5 injuries share some commonalities. These 5 injuries will all affect the athletes’ posture (how they stand) and gait (how they walk and run). The majority of these injuries are secondary to old injuries of the same region.
• We now know that better than 90% of the brain's output is directed toward maintaining your body in its gravitational field through posture and gait.
• You can’t have normal gait without first having normal posture. Abnormal posture and gait affect the alignment and function of the spine.
• The spine protects the lower brain stem, spinal cord, and nerve roots.
• When the spine is not aligned or functioning optimally (vertebral subluxation) it can interfere with the function of the nervous system.
• The nervous system controls the health and function of the entire body.
• Chiropractors are the only physicians licensed to detect and correct non-allopathic subluxations (abnormal alignment and/or function of joints) of the spine and extremities.
The Trail Blazers do not currently have a “posture expert” physician on their team, neither DC nor MD. With a third of their roster injured can they really afford to lose any more players to injuries affecting and affected by gait and posture?
Poor posture has plagued our society especially with the increase in computer use. How is your posture as you read this now? If you have children, how is their posture? Knowing that 90% of your brain’s output is for posture related activities wouldn’t you personally like to have more energy for things like thinking, emotions, healing, and the function of the 10 organ systems in your body?
About the author:
Dr. Christopher Pierce has practiced Chiropractic in Portland, Oregon since 2001. He is currently serving on the Oregon Board of Chiropractic Examiners (OBCE) Rules Advisory Committee. He has been studying the Clinical Biomechanics of Posture since 1998. He received his Doctorate in Chiropractic from New York Chiropractic College in 2001. In 2004 Dr. Pierce became a distinguished Fellow of Clinical Biomechanics of Posture (CBP). Prior to his Chiropractic studies he performed his pre-med studies at the State University of New York, Brockport, where he received his Bachelor’s of Science degree in Physical Education and with a concentration in Exercise Physiology. His previous studies and/or degrees include athletic training, coaching, teaching physical education and martial arts.
To schedule a Chiropractic exam for your self, a loved one or your entire basketball team call 503-626-5761 and ask to see Dr. Pierce.
Yours in health,
Dr. Christopher Pierce
Chiropractor
Chiropractic First, llc
222 SE 8th Ave, Portland, OR 97214
12820 SW Second St, Beaverton, OR 97005
503-626-5761
www.c1pdx.com
Monday, March 1, 2010
Portland City Council unanimously adopted the Bicycle Plan for 2030
Portland City Council unanimously adopted the Bicycle Plan for 2030
March, 1st 2010
3/27/10 Update
The Bicycle Chiropractor - A SE Portland, OR bicycle Chiropractic clinic is now open.
222 SE 8th Ave, Portland, OR 97214
503-236-0013
www.thebicyclechiropractor.com
Bicycling creates safer streets, reduces the causes of global climate change, promotes a healthy environment, and limits the effects and health care costs related to inactivity. It provides equity and access to viable, affordable transportation options and creates fun, vibrant, and livable neighborhoods. It supports Portland’s economy and is a sound investment. To download or view a copy of the draft Portland Bicycle Plan for 2030, click here. http://www.portlandonline.com/transportation/index.cfm?c=44597&a=279844
70% of Portlanders have at least 1 bicycle and currently 8% bicycle to work. The Portland City Council believes 30% of Portlanders will be commuting to work in the next 20 years if the conditions are right. When the Portland City Council unanimously adopted the Bicycle Plan for 2030 with a vote of 5-0, Portland helped to secure its’ title as America’s #1 most bike friendly city. This plan will have positive effects on the health and neighborhood communities of Portland. The Mayor’s pledge of $20 million to get the plan rolling is nearly 3x that ($7 million) of which was already budgeted by the Bureau of Transportation for new bike routes and trails. The 2030 Bicycle Plan lays out 700 miles of new bike pathways around the city of Portland at a cost of $613 million and up to $1.5 billion over the next 20 years depending how much of the plan is fully implemented.
Portland’s last Bicycle Plan was in 1980 which helped us to gain recognition as a world-class bicycling city and worldwide leader in healthy emission free transportation and recreation. This plan was updated in 1996 and between 1996 and 2006 Portland added 122 miles of developed bicycle ways to the bicycle network.
Bicycle traffic across the Willamette River bridges has increased 321% since 1990.
In 2005, Portlanders averaged 16 daily vehicle miles traveled (dVMT) per person. The average in the United States is 23.4 miles per day. The 2030 goal is to reduce the dVMT by 30% or a goal of 11.2 daily vehicle miles traveled in Portland, less than half that of the national average.
Obesity in Oregon: 53% of Multnomah County’s adults and 10% of its youth are overweight or obese. An additional 10-15% of youth are at risk of becoming obese or overweight.
One pound of fat is equal to 3500 calories.
Bicycling
<10 pleasure =" 272" effort =" 408" effort =" 544" effort =" 680">19 mph Drafting, Very Fast, Racing General = 816 cal/hour
>20 Mph, Racing, Not Drafting = 1088 cal/hour
I have been described as a 300 pound guerrilla when I am adjusting my larger patients. Even though I am fortunately not that large, I have never met a person or spine too big for me to adjust. Even though I gave a large frame, when I ride my bike I love to go fast for about an hour or so. 20-22 miles feels just about right to me at a high cadence. I usually average 18.5-22 Mph on my rides. 3 or 4 rides and I have burned about a pound of fat, not to shabby. The secret to getting more aerobic benefits from your bike workout is to pedal faster than you think you should, and not to pedal harder. Use the gears to your advantage. Find a fast cadence of around 88-95 RPM. http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=433
Bicycling also give your cerebellum a workout which helps to keep the motor centers of your brain functioning optimally.
How Portlanders Get To Work: 65% of Portlanders drive alone to work, 15% take transit, 8% bike, 8% carpool, 4% walk.
2008 survey and 2030 goals:
For people who work outside the home commute modes:
65% --> 25% Drive alone.
15% --> 24% Transit including park and ride.
8% --> 30% Bike
8% --> 11% Carpool
4% --> 7.5% Walk
+ 2.5% Additional Telecommuting
Fun and functional Portland, Oregon bicycle links for reference:
http://bikeportland.org/
Transportation and advocacy for Portland bicyclists. A Portland based website which provides recent bicycling news, events and issues. They even have a 24-hour hotline for news tips involving anything related to Portland’s bike culture.
http://www.portlandonline.com/TRANSPORTATION/index.cfm?a=70221&c=34809
Portland citywide & neighborhood bike maps provided by Portland’s office of transportation.
http://www.bikegallery.com/
A local Portland area bike shop with 6 locations. Family owned, bike sales and service since 1974. They will fit you for your bike. I bought my last bike there and all of my bike gear. I appreciate their level of customer service and quality products a lot. Their closest location is just a few blocks from our Beaverton clinic.
http://www.bta4bikes.org/
Bicycle Transportation Alliance. A non-profit Oregon organization which strives to promote bicycle use and to improve the bicycling conditions throughout the sate of Oregon.
http://www.northportlandbikeworks.org/
A non-profit community bike shop. They offer new & used bikes, parts and accessories and operate a full-service repair shop. They also host workshops designed for people to learn how to fix and maintain their own bikes in a non-intimidating environment. They specialize in commuter bikes & parts at accessible prices.
http://www.citybikes.coop/
They are a cooperatively run bike shop in Portland, Oregon. They have two store locations. The Citybikes Repair Shop specializes in custom repairs, and used and new parts and accessories. The Citybikes Annex sells used, refurbished, and new bikes, accessories, used and new parts and rents bikes and trailers. The closest Citybikes show is on block from our SE clinic location.
http://www.portlandbicycletours.com/
They offer bike tours of the Portland and its surrounding areas. They also have bike rentals and bike share programs. $40.00 Dollars per month gets you up to three hours of bicycle usage on any day.
http://www.currietech.com/index.php
Affordable electric bicycles (e-bikes).
http://travel.nytimes.com/2009/04/03/travel/escapes/03Portland.html
The NY Times wrote a fun article about the bike scene in Portland and how one should tour our fair city, naturally on bike.
byCycle.org (www.bycycle.org) is an interactive trip planner that integrates the regional bicycle map.
The Community Exchange Cycle Touring Club (www.exchangecycletours.org) promotes cycling as “a means of cross-cultural interaction and earth-friendly transportation by providing bicycle maintenance and bicycle touring resources.”
Shift (www.shift2bikes.org) calls itself a “a loose-knit and informal bunch of bike-loving folks” who organize bicycle events, including social rides, educational tours and art-bike parades.
“Pedaling Revolution: How Cyclists Are Changing American Cities” (oregonstate.edu/dept/press/o-p/PedalingRev.html) by Jeff Mapes investigates how cyclists in Portland and other cities and college towns work with the support of local government.
http://commutebybike.com/
Tips, news, reviews, and safety for bike commuters.
http://totcycle.com/
Tots on bikes, kids as cargo, family cycling, and other high-occupancy velo goodness
http://rideoregonride.com/
Tips, advice and information for out-of-town travelers wishing to see Oregon by bicycle.
If you are an avid bicyclist, then pick up a copy of “Pedal Power” A Legal Guide for Oregon Bicyclists, by Ray Thomas 5th ed. $10.00 available at most bike shops like The Bike gallery where I bought mine. This book is a wealth of knowledge regarding your rights as a cyclist in Oregon.
Are potholes driving you crazy on your bike? The city of Portland has a new iPhone application called “PDX Reporter” for reporting potholes, graffiti, park maintenance, street lighting, and plugged storm drains/inlets. You just take a picture of the location or incident, select the type of report, select the report location on a map, and add any additional comments and your phone will send the location from where you are using your iPhone’s GPS and triangulation to the city. Repair times are from a couple of days to 2 weeks as last reported by the city. There are dozens of other great iPhone apps for real world cycling, everything from GPS with waypoint trail maps to accelerometers.
If you don’t ride a bike then please promise to be on the lookout for bicyclists and give them some extra room and read the following:
ORS 811.490 https://www.oregonlaws.org/ors/811.490
Improper opening or leaving open of vehicle door
(1) A person commits the offense of improper opening or leaving open a vehicle door if the person does any of the following:
(a) Opens any door of a vehicle unless and until it is reasonably safe to do so and it can be done without interference with the movement of traffic, or with pedestrians and bicycles on sidewalks or shoulders.
(b) Leaves a door open on the side of a vehicle available to traffic, or to pedestrians or bicycles on sidewalks or shoulders for a period of time longer than necessary to load or unload passengers.
(2) The offense described in this section, improper opening or leaving open a vehicle door, is a Class D traffic violation. [1983 c.338 §655; 1985 c.16 §320]
Fines begin at $90.00 and court cases have settled for over $100,000 for incidents where bicyclists have been hit by open car doors.
To schedule a Chiropractic exam for your self or a loved one call 503-626-5761 and ask to see Dr. Pierce.
Yours in health,
Dr. Christopher Pierce
Chiropractor
Chiropractic First, llc
222 SE 8th Ave, Portland, OR 97214
12820 SW Second St, Beaverton, OR 97005
503-626-5761
www.c1pdx.com
Wednesday, February 24, 2010
Got enough Vitamin D? I bet not. Part 2/2
Seniors:
The older you are the more difficult it is for your body to synthesize Vitamin D from sun exposure. Obesity also inhibits the absorption of Vitamin D. Vitamin D3 plays a very important role in calcium and potassium blood levels and re-absorption helping nerves muscles to function normally and bones to stay strong and not become brittle.
My ill attempt at humor:
What? Your wife and kids don’t want a beef liver, eel, sardines and mackerel omlet for dinner again? How can they get enough vitamin D in their diet in Portland, Oregon’s cloudy and rainy winter months?
Food Sources, Supplementation, or Tanning?:
Vitamin D3 is kind of tough to come by these days in our diets. D3 is only naturally present in our diets in human breast milk, some cold water fatty fish, some animal’s livers and free range eggs (you must eat the yolk too).
Natural sources of vitamin D include:
• Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng). Beware of non-molecularly distilled fish oils as they may contain heavy metals and toxins which can accumulate and potentially toxify your body.
• Beef liver, cooked, (3.5 oz), 15 IU
• Catfish, (3 oz) provides 425 IU
• Eel, cooked, (3.5 oz), 200 IU
• Herring, (3 ounces (oz) provides 1383 IU
• Mackerel, cooked, (3.5 oz), 345 IU
• Salmon, cooked, (3.5 oz) 360 IU
• Sardines, canned in oil, drained, (1.75 oz), 250 IU
• Tuna, canned in oil, (3 oz), 200 IU
• A whole free range egg, 20 IU.
Note: No yolk = No vitamin D. So tell the next person you see ordering an egg white omlet this fact please.
Note: Cows milk has Vitamin D artificially added to it.
How much vitamin D is enough?:
Theoretically, about 3,000 IU of natural vitamin D3 for every 100 pounds of body weight assuming you do not have a systemic disease which may require more. Your age, body morphology, distance from the equator, weather, and daily sun exposure will all affect your requirements. Don’t forget that clothing and many types of lotions and make ups have SPF properties which will block the UV B rays and not the UV a rays thus preventing vitamin D formation naturally within your body. Monitoring for optimal blood levels should be performed seasonally. The human body can convert up to 20,000 units of Vitamin D3 per day with ideal sun exposure. The NIH has set the safe upper limit at 2000 IU, but acknowledges newer data supporting a UL as high as 10,000 IU/day.
Vitamin D testing or vitamin D assays are done for 25 Hydroxy vitamin D3 also known as 25(OH)D3. Testing is performed via mass spec or RIA (Dia Sorin). At home finger prick blood spot tests are also available and are nearly as accurate. Blood levels of 25 Hydroxy D are defined as the following, Deficient: 0-50 ng/ml, Optimal: 50-65 ng/ml, Intoxication: >100 ng/ml. Autoimmune diseases may require more than 65ng/ml.
Take a vacation:
Snowbird or go somewhere sunny for the winter to up your vitamin D levels. In winter try to get as much mid-day sun on your face as you can in Portland. Go eat lunch outside if it is at all sunny. Finally, find safe-tanning beds or one’s with an electronic ballast and 10:1 ratio of UV A to UV B as opposed to a magnetic ballast and 20:1 ration of UV A to UV B. FYI the sun has a 20:1 ratio of UV a to UV B.
General rule for toxicity:
Don’t apply anything to your skin that you are not willing to eat. Your skin is your largest organ. It has the ability to instantly begin to absorb many nutrients and toxins when they come in contact with the skin especially when the skin is warmed and pores and capillaries begin to open.
Don’t scrub your skin with soap for at least 1/2 hour after you get sun exposure:
This one caught me by surprise as well. You can actually wash away the vitamin D3 as it is forming in the more superficial layers of your skin. This would be a great time to eat calcium rich foods or take a calcium supplement as the newly formed D3 would facilitate the absorption of the calcium into your body.
To schedule a Chiropractic exam for your self or a loved one call 503-626-5761 and ask to see Dr. Pierce.
Yours in health,
Dr. Christopher Pierce
Chiropractor
Chiropractic First, llc
222 SE 8th Ave, Portland, OR 97214
12820 SW Second St, Beaverton, OR 97005
503-626-5761
www.c1pdx.com
The older you are the more difficult it is for your body to synthesize Vitamin D from sun exposure. Obesity also inhibits the absorption of Vitamin D. Vitamin D3 plays a very important role in calcium and potassium blood levels and re-absorption helping nerves muscles to function normally and bones to stay strong and not become brittle.
My ill attempt at humor:
What? Your wife and kids don’t want a beef liver, eel, sardines and mackerel omlet for dinner again? How can they get enough vitamin D in their diet in Portland, Oregon’s cloudy and rainy winter months?
Food Sources, Supplementation, or Tanning?:
Vitamin D3 is kind of tough to come by these days in our diets. D3 is only naturally present in our diets in human breast milk, some cold water fatty fish, some animal’s livers and free range eggs (you must eat the yolk too).
Natural sources of vitamin D include:
• Fish liver oils, such as cod liver oil, 1 Tbs. (15 ml) provides 1,360 IU (one IU equals 25 ng). Beware of non-molecularly distilled fish oils as they may contain heavy metals and toxins which can accumulate and potentially toxify your body.
• Beef liver, cooked, (3.5 oz), 15 IU
• Catfish, (3 oz) provides 425 IU
• Eel, cooked, (3.5 oz), 200 IU
• Herring, (3 ounces (oz) provides 1383 IU
• Mackerel, cooked, (3.5 oz), 345 IU
• Salmon, cooked, (3.5 oz) 360 IU
• Sardines, canned in oil, drained, (1.75 oz), 250 IU
• Tuna, canned in oil, (3 oz), 200 IU
• A whole free range egg, 20 IU.
Note: No yolk = No vitamin D. So tell the next person you see ordering an egg white omlet this fact please.
Note: Cows milk has Vitamin D artificially added to it.
How much vitamin D is enough?:
Theoretically, about 3,000 IU of natural vitamin D3 for every 100 pounds of body weight assuming you do not have a systemic disease which may require more. Your age, body morphology, distance from the equator, weather, and daily sun exposure will all affect your requirements. Don’t forget that clothing and many types of lotions and make ups have SPF properties which will block the UV B rays and not the UV a rays thus preventing vitamin D formation naturally within your body. Monitoring for optimal blood levels should be performed seasonally. The human body can convert up to 20,000 units of Vitamin D3 per day with ideal sun exposure. The NIH has set the safe upper limit at 2000 IU, but acknowledges newer data supporting a UL as high as 10,000 IU/day.
Vitamin D testing or vitamin D assays are done for 25 Hydroxy vitamin D3 also known as 25(OH)D3. Testing is performed via mass spec or RIA (Dia Sorin). At home finger prick blood spot tests are also available and are nearly as accurate. Blood levels of 25 Hydroxy D are defined as the following, Deficient: 0-50 ng/ml, Optimal: 50-65 ng/ml, Intoxication: >100 ng/ml. Autoimmune diseases may require more than 65ng/ml.
Take a vacation:
Snowbird or go somewhere sunny for the winter to up your vitamin D levels. In winter try to get as much mid-day sun on your face as you can in Portland. Go eat lunch outside if it is at all sunny. Finally, find safe-tanning beds or one’s with an electronic ballast and 10:1 ratio of UV A to UV B as opposed to a magnetic ballast and 20:1 ration of UV A to UV B. FYI the sun has a 20:1 ratio of UV a to UV B.
General rule for toxicity:
Don’t apply anything to your skin that you are not willing to eat. Your skin is your largest organ. It has the ability to instantly begin to absorb many nutrients and toxins when they come in contact with the skin especially when the skin is warmed and pores and capillaries begin to open.
Don’t scrub your skin with soap for at least 1/2 hour after you get sun exposure:
This one caught me by surprise as well. You can actually wash away the vitamin D3 as it is forming in the more superficial layers of your skin. This would be a great time to eat calcium rich foods or take a calcium supplement as the newly formed D3 would facilitate the absorption of the calcium into your body.
To schedule a Chiropractic exam for your self or a loved one call 503-626-5761 and ask to see Dr. Pierce.
Yours in health,
Dr. Christopher Pierce
Chiropractor
Chiropractic First, llc
222 SE 8th Ave, Portland, OR 97214
12820 SW Second St, Beaverton, OR 97005
503-626-5761
www.c1pdx.com
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