The human spine is divided into three sections, based on the anatomy and function of spinal vertebrae. The upper seven vertebrae are known as the cervical spine and make up the neck region, which supports the base of the skull. The middle portion, or thoracic spine, comprises the twelve rib-forming vertebrae, which house many of the important internal organs of the chest. The lowest part of the spine consists of the five lumbar vertebrae. Each of the 24 vertebrae are labelled based on the section of the back in which they are located, and their position within that section. The seven cervical vertebrae are thus named C1-C7, with C1 being uppermost, the twelve thoracic vertebrae are T1-T12, and the five lumbar vertebrae take the labels L1-L5.

Spinal vertebrae become progressively larger and heavier from top to bottom as a consequence of how much weight they have to bear. The lumbar vertebrae are therefore the largest and strongest bones in the spinal skeleton. The intervertebral discs (rings of tissue that act as shock absorbers for the spine as well as allowing movement) are also correspondingly large.

Directly beneath the lumbar spine, five vertebrae fuse to form the sacral bone, or sacrum. These are labelled in similar convention to the remainder of the spine as S1-S5. The sacrum supports the much larger pelvic bone, and the hip joints are located on either side of the sacral vertebrae. Because of its position, it is the link between the upper torso and lower limbs of the body.

The sacrum forms a wedge shape that decreases in width from top to bottom and, just as there are gender-based differences in pelvic skeletal anatomy, so the female sacrum is shorter and wider than is found in male subjects. The front of the sacrum is marked by five transverse (horizontal) lines, which delineate the boundaries between the five vertebrae.  To the rear is a ridge of bone called the median sacral crest, which runs vertically down the center of the back of the sacrum. This is the result of the fusion of the transverse processes of the sacral vertebrae. Fusion of the sacral bones typically starts to occur at some point in the late teens and is usually completed by age 30.

The lowest end of the spine is completed by a structure known as the coccyx, or tailbone. This is a small bone shaped like an upside-down triangle, which is formed by the fusion of the four coccygeal vertebrae (Co1-Co4) during the third decade of life. In females the coccyx points to the rear, in males to the front.

Most health-conscious people are aware of the term antioxidant, and know that adding antioxidants to our diet can potentially be of benefit. But many are not sure why this is, or how to measure the potential antioxidant effects of foods or supplements.

Antioxidants reduce the number of free radicals (or oxygen radicals) that form in the body as the result of physical activity or digestion, both of which increase oxidation. In a similar manner to the way that iron rusts as a reaction to the presence of oxygen, the body reacts to the oxidation process by increasing the number of free radicals. And just as rust weakens iron, free radicals weaken the body by attacking its organs and cells, causing or contributing to diseases such as cancer, senile dementia and osteoarthritis.

But which foods are highly effective antioxidants? With the exception of a few dietary supplements such as vitamins A, C and E, no foods have conclusively been proven to have high antioxidant efficiency in vivo (in the body, in human subjects). So consumers and regulatory agencies such as the FDA must rely on in vitro (test tube) tests to compare the antioxidant capabilities of one food vs. another.

The Oxygen Radical Absorbance Capacity (ORAC) test, developed by physician and chemist Guohua Cao, is a test tube analysis that measures the combined antioxidant efficiency of nutrients in common foods. Different fruits, vegetables and supplements have different ORAC scores. In theory, the higher the ORAC score a food or supplement receives, the more efficient it is as an antioxidant.

However, the ORAC score can be illusory. To legitimately compare two foods as antioxidants, you would have to be sure that not only the same amounts of each are measured, but also that the two foods have a similar composition. For example, raisins will have a higher ORAC score than grapes when comparing similar weights of each, but the difference is caused by the additional water in the fresh grapes. As a result, the ORAC scores of different fruits, vegetables, and supplements should be viewed as a general guideline, not as a hard-and-fast rule.

There seems to be no question that adding antioxidant-rich foods to your diet can raise antioxidant levels in the blood by 10-25%. Experts recommend a daily intake of fruits, vegetables and supplements of around 5000 ORAC units. But the selection of which combination of fruits, vegetables and supplements to choose is up to you. You could potentially eat several fruits with low ORAC levels and achieve a total of only 1300 ORAC units, or you could eat a handful of blueberries and achieve a total score of 6000 ORAC units.

So in the final analysis, the ORAC scores you see on food labels or in charts should be considered a useful pointer in the direction of the more antioxidant-rich foods, enabling you to make wiser dietary choices. Common sense is still your best policy. Eating several servings a day of fruits, vegetables, and dark greens should enable you to keep your body well supplied with healthy antioxidants.

Most health-conscious people are aware of the term antioxidant, and know that adding antioxidants to our diet can potentially be of benefit. But many are not sure why this is, or how to measure the potential antioxidant effects of foods or supplements.

Antioxidants reduce the number of free radicals (or oxygen radicals) that form in the body as the result of physical activity or digestion, both of which increase oxidation. In a similar manner to the way that iron rusts as a reaction to the presence of oxygen, the body reacts to the oxidation process by increasing the number of free radicals. And just as rust weakens iron, free radicals weaken the body by attacking its organs and cells, causing or contributing to diseases such as cancer, senile dementia and osteoarthritis.

But which foods are highly effective antioxidants? With the exception of a few dietary supplements such as vitamins A, C and E, no foods have conclusively been proven to have high antioxidant efficiency in vivo (in the body, in human subjects). So consumers and regulatory agencies such as the FDA must rely on in vitro (test tube) tests to compare the antioxidant capabilities of one food vs. another.

The Oxygen Radical Absorbance Capacity (ORAC) test, developed by physician and chemist Guohua Cao, is a test tube analysis that measures the combined antioxidant efficiency of nutrients in common foods. Different fruits, vegetables and supplements have different ORAC scores. In theory, the higher the ORAC score a food or supplement receives, the more efficient it is as an antioxidant.

However, the ORAC score can be illusory. To legitimately compare two foods as antioxidants, you would have to be sure that not only the same amounts of each are measured, but also that the two foods have a similar composition. For example, raisins will have a higher ORAC score than grapes when comparing similar weights of each, but the difference is caused by the additional water in the fresh grapes. As a result, the ORAC scores of different fruits, vegetables, and supplements should be viewed as a general guideline, not as a hard-and-fast rule.

There seems to be no question that adding antioxidant-rich foods to your diet can raise antioxidant levels in the blood by 10-25%. Experts recommend a daily intake of fruits, vegetables and supplements of around 5000 ORAC units. But the selection of which combination of fruits, vegetables and supplements to choose is up to you. You could potentially eat several fruits with low ORAC levels and achieve a total of only 1300 ORAC units, or you could eat a handful of blueberries and achieve a total score of 6000 ORAC units.

So in the final analysis, the ORAC scores you see on food labels or in charts should be considered a useful pointer in the direction of the more antioxidant-rich foods, enabling you to make wiser dietary choices. Common sense is still your best policy. Eating several servings a day of fruits, vegetables, and dark greens should enable you to keep your body well supplied with healthy antioxidants.

Anyone who has long distance driving ahead of them should learn some useful techniques to make the drive easier so they arrive at their destination safe and healthy. Long hours sitting in a car can take its toll on your muscles, back, and even your mental state. Following are a few handy tips you can use to ease the journey:

Make regular stops – Figure out how many total miles you are driving and divide it up into shorter distances where you can plan a rest stop. For instance, if your total drive is 450 miles, you can stop three times, once every 150 miles. One can be a stop for gas, one for a meal and another for a toilet break. Getting out of the car and moving around will help keep you alert on the road and provide your body with some fresh air.

Remember to stretch – Sitting in one position for hours on end can cause back, neck and leg problems. Your hip flexors tend to shorten, causing lower back pain, and keeping your leg extended for a long period of time can lead to leg cramps. Before you head out on the road, and at each rest stop, do some simple stretches. Bend over to touch your toes, which will stretch the muscles in your back and neck. Then stretch your calves by keeping your feet flat on the floor and leaning forward with your hands against the car or a wall. You can then stretch your hamstrings by bending each leg at the knee and holding your foot close to the back of your thigh.

Take short naps – If you are feeling tired, pull off the road and take a short 15- or 20-minute nap. It will refresh you and ensure you are alert while driving. If you begin to feel drowsy while driving, open the window to get some fresh air, which may help to revive you until you can find a safe place to pull off the road.

Don’t overeat ­– A heavy, calorie-laden meal, such as fast food, can make you feel sleepy. Be sure not to eat too much before you head out on the road, and take along healthy snacks to munch on along the way, such as nuts, carrot sticks or simple sandwiches. Try to avoid eating too much sugar, as it will give you a short-term burst of energy, but a short time later you will likely have an energy crash and feel sleepy. Keep the snacks easily accessible so you don’t have to take your eyes off the road. If you bring along a more complicated meal, pull off the road before eating. It’s a good excuse to take a break too!

Listen to upbeat music – While calm, beautiful music may be soothing, it is also more likely to reduce alertness and make you drowsy. Listen to something with an energetic beat and turn the volume up. Singing along is also useful, as it keeps you active. Some even suggest listening to a radio station you don’t like, as the annoyance factor will help keep you alert. A little annoying talk radio might just do the trick!

Numerous studies have proven that the sedentary lifestyle of typical office workers is hazardous to their health. The biggest problem seems to be sitting for long periods of time, often without a break. One study conducted in 2010 indicated that “men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported fewer than 11 hours a week of sedentary activity.” And yet the nature of office work is essentially sedentary. What can you do to make it less so, and thus improve your health? This article lists a number of suggestions that can help.

• Eat breakfast. Studies have shown that workers who eat breakfast have better concentration than those who only drink coffee in the mornings. In addition, those who eat breakfast tend to eat less during the day than those who do not, and thus more easily avoid gaining weight.

• Bike or walk to work. If you live close to work, this can provide much of the exercise you need each week, and you arrive at work feeling more energized and having been exposed to fresh air. If you take public transportation to work, consider getting off one or two stops earlier, and walking the rest of the way.

• Take frequent short breaks. Even if you take a longer break for lunch or to go to the gym, sitting for long, uninterrupted periods of time can still be hazardous. Studies have shown that taking micro-breaks (getting up from your desk and moving around every 15 minutes or so) can be more valuable than taking a longer break only once a day.

• Use the stairs. Why ride in a stuffy box when you could get a little healthful exercise?

• Drink lots of water. Experts recommend you drink 4 to 6 glasses a day to keep yourself hydrated and healthy. If you have to get up to refill your glass from the drinking fountain or the refrigerator, that’ll also provide an opportunity for another micro-break.

• Don’t forget about fresh air. Offices can often be stuffy and under-ventilated.  If possible, open a window near your desk. If not, be sure to take occasional breaks outside the building, even if only for short periods of time.

• Bring a healthy lunch and snacks from home. Rather than eating in the cafeteria, make a healthy lunch at home and sit outside when eating it. Instead of eating sugary snacks from vending machines, bring fruit and nuts and snack on them.

• Think ergonomically. Adjust your chair to fit your body and sit with your feet flat on the floor. Position your computer monitor at eye level and your keyboard at elbow level, so that your wrists are straight when you type. Move your whole arm when you use the mouse, not just your wrist.

• Stretch at your desk. You may not be able to jog or do push-ups at your desk, but you can certainly stretch and release tension from your arms, neck, shoulders, and fingers.

• Exercise before you go home. After a long day at work, many people get home and just want to sit down on the couch and relax. If you are a member of a gym or jog regularly, doing this directly after work will improve the likelihood that you’ll actually exercise.

Almost all conventionally raised cattle in the U.S. and Canada are given hormones, in the form of anabolic steroids, in order to encourage faster growth, a practice that has been going on since 1956. This practice is used by the beef and dairy industry in order to increase profits. On average, for beef it adds about 40 to 50 extra pounds to the weight of a steer at the time of slaughter, for a greater profit of approximately $25. Artificial hormones are also commonly used in milk production, where recombinant Bovine Growth Hormone (rGBH) or recombinant bovine somatotrophin (rBST) is used to increase milk production in cows by 10 to 15 percent.

However, this practice is banned in several countries, including all countries in the European Union, due to the potential risk to human health in those who eat meat or drink milk from hormone-treated animals. Several studies point to the disturbing effects these hormones have on the human endocrine system, including links to the early onset of puberty in girls, lower sperm quality in males and increased risk of cancer.

Despite the FDA’s claims that the level of hormones used in the production of beef and milk do not adversely affect human health, there is evidence to suggest otherwise. The FDA claim of safety is based on a single study conducted by Monsanto (the corporation that produced the hormone) in which rGBH was tested on 90 rats for 30 days with no apparent problems. Interestingly, this study was never published or formally peer-reviewed. In the late 1990s, scientists working for Health Canada (the Canadian government’s equivalent of the FDA) sparked controversy when they investigated both the complete Monsanto study and the way its findings were applied by the FDA in its approval process.  They found that, while the underlying data in no way proved that rGBH poses a hazard to human health, the data should have raised enough concern to trigger a full human health review prior to the FDA giving approval for the hormone’s use.

After an animal is slaughtered, measurable levels of hormones can be found in the muscle, fat and organ meats, such as the liver and kidneys. One example of the significant impact on those who eat meat and drink milk from conventionally raised animals on a regular basis can be seen in a 2007 study comparing the sperm quality of men whose mothers consumed beef during pregnancy. Mothers with high beef consumption during pregnancy (more than 7 meals per week) had adult sons who were three times more likely to have sperm concentrations in the sub-fertility range than the mothers who were in the low beef consumption group (fewer than 7 beef meals per week).

Another issue gaining greater prominence is the increasingly early onset of puberty in girls. The average age of first menstruation in 1900 was 14. Today that age is 12 ½. Hormone residues in meat and milk, such as estrogen, are thought to be the culprits. And the longer that estrogen exists in the body, and the higher the levels, the greater the risk of breast cancer.

It has also been shown that the hormones consumed in meat products stimulate the production of insulin-like growth factor (IGF) in the body, which increases the risk of prostate cancer by 50 percent and premenopausal breast cancer by 65 percent, not to mention causing an increased risk of other cancers.

If you enjoy eating meat and dairy, the simplest way to avoid consuming these harmful hormones is to buy organic products. Organic meat and milk comes from animals that have not been treated with hormones or antibiotics, allowing you to enjoy your meal without worrying about hormone dangers.

Today I wanted to share a great story that a local news station in Omaha Nebraska did on Chiropractic and Infertility. It features the story of one women who became pregnant after 3 months of chiropractic care when other infertility treatments had failed her. For any couple wishing to have a child, this story represents real hope.

But it’s just one women and one situation and if you saw this segment on your evening TV [YouTube: Chiropractic in the News: Infertility and Chiropractic], it would be easy to dismiss the story as a coincidence. The critical question is… how many other infertile women has chiropractic helped and what is the likelihood it will work for me?

The doctor in the story explains how spinal adjustments can aid fertility issues. His explanation is that adjustments ensure that the nerves which send signals to the ovaries and other reproductive organs are transmitting properly. One of the basic tenets of chiropractic care is that normal nerve function is necessary for good health – which of course includes normal hormonal functions, ovulation and menstruation.

But again, he is just one doctor in one town.

Is there any evidence that chiropractic really improves fertility among women that are struggling to conceive?

The answer is yes.

At the end of the news story the anchor makes reference to a research study (Behrendt, 2003) that showed 14 of 15 women with a history of fertility issues became pregnant after starting chiropractic care. The women’s stories are all quite different and all very personal.

One 32-year-old woman had had no menstrual cycle for the past 12 years. She had been unsuccessful with medical infertility treatments. Then after 4 months of chiropractic care her menstrual cycle resumed and after two additional months she became pregnant – unassisted.

Another great story to emerge from the study was that of a 26-year-old woman with terrible scoliosis. She had had multiple medical fertility treatments to help her conceive. She became pregnant – again unassisted – in her seventh month of chiropractic care.

Reflecting upon the findings of the study Dr. Behrendt commented that “although not conclusive, the results of the research should stimulate consideration of structure as a factor in infertility and increase awareness of the role of the central and peripheral nervous system in fertility.” We couldn’t agree more.

As a woman reading this article, do you know where in your spine the nerves that supply your reproductive organs are located? Most likely not. And if you are like most women, you’ve never thought about reproductive issues from the perspective of nerve signals.

Fortunately, this line of thinking is starting to make its way into the mainstream. I was pleasantly surprised to find that the American Pregnancy Association website makes reference to nervous system function and the benefits of chiropractic care for infertility. The American Pregnancy Association site states that “in many cases, fertility issues may be associated with improper nervous system function, poor nutrition, high stress and poor lifestyle habits.” It goes on to note that “chiropractic care can be used in conjunction with traditional approaches to fertility issues and can greatly enhance the chances of successful medical procedures such as IVF.”

Once you factor in the price and possible side-effects of IVF treatments, choosing chiropractic care first to aid conception is a very logical choice backed by solid evidence.

If someone you love is struggling with infertility and has never visited a chiropractor for an evaluation, please share this article with them. If you personally are having difficulty conceiving, please call us so we can answer your questions about chiropractic and fertility.

No matter what your sport or activity, it is important that you keep your body adequately hydrated. You only have to lose about 2 percent of your body weight through sweating before you begin noticing the effects of dehydration, which reduces performance and can be dangerous for your health. But does it make any difference if you hydrate with water or a sports drink? The answer depends to some extent on the duration and intensity of your exercise.

If you are exercising lightly for less than 60 minutes, water should be sufficient for hydration, assuming you drink some before, during and after your exercise routine. The body absorbs water more quickly than any other type of fluid, in addition to its low cost and lack of calories. You need to drink about 4 to 6 ounces of water for every 15 to 20 minutes of exercise to avoid becoming dehydrated. The amount can vary depending on the ambient temperature (you need more fluids in warmer climates) and the amount that you sweat.

For those doing more intense exercise, sports drinks offer some benefits over water. They can provide needed fuel for your workout and help replace the sodium you lose through sweating. They also provide some other minerals such as chloride and potassium, which are lost when you sweat. There are three kinds of sports drinks on the market, isotonic, hypotonic and hypertonic.

Isotonic drinks (such as Gatorade) replace fluids quickly and also provide carbohydrates to provide your body with energy. Hypotonic drinks also replace lost fluids quickly, but are low in carbohydrates (and thus calories). Hypertonic drinks contain the highest level of carbohydrates (greater than 10%), so they are good if you need extra fuel for your workout, but you will need to supplement this with either water or one of the two other types of drinks in order to keep yourself properly hydrated, as its high carbohydrate level slows water absorption.

You should be sure you are well hydrated before you begin exercising, as your body is not efficient at absorbing carbohydrates if there is insufficient fluid in the body. So you could be drinking plenty of sports drinks during your workout but not reaping the benefits if you were dehydrated to begin with. A recommended amount to drink is 15-20 oz. of water 2 to 3 hours before you exercise, with another 8-10 oz. taken 15 minutes before your training begins. Another 8-10 oz. of either water or a sports drink every 15 minutes or so during exercise should keep you from becoming dehydrated.

You can get an idea of how well hydrated you are by monitoring your urine. If it is clear or pale, then you are likely well hydrated. You can also weigh yourself both pre- and post-workout. If you weigh less then it’s probably due to water loss, so be sure to replenish those fluids. If you weigh more, you may be drinking more than is necessary for your workout.

Driving can aggravate pain in your lower back or be a contributing cause of chronic back pain. Driving for extended periods of time can put a lot of stress on the spine, as the normal lumbar curvature is easily disturbed by the typical driving position. Add to that the bumping and jostling from traveling over uneven road surfaces and speed bumps and you’ve got a recipe for back pain. Following are some tips to help you adjust your driver’s seat to the optimal placement for driving.

1. Position yourself properly in the seat – To do this, ensure that you are sitting as far back in the seat as possible, so that your buttocks are almost wedged between the seat and the seat back.
2. Adjust the distance between the seat and steering wheel ­– Move the seat forward so you can fully depress both the brake and clutch, while still keeping your knees slightly bent. Your leg should ideally maintain an angle of approximately 120 degrees. If your leg is either straight or at a 90-degree angle, your seat needs to be moved either closer or further back.
3. Adjust the tilt of the seat – Tilt your seat forwards or backwards until you feel that your leg from hip to knee is fully supported while having your foot on the gas pedal, without feeling that the seat is pressing uncomfortably into the back of the leg.
4. Adjust the back of the seat ­– Your seat should be at an angle that fully supports the length of your back. It should not be reclined too far, as this can cause you to have to bend your head and neck forward at an angle in order to see the road.
5. Move the steering wheel – You should move the steering wheel toward you until it is close enough for your hands to reach the 10 and 2 position, while keeping your arms slightly bent. Having it too close can be dangerous in an accident, but you also don’t want it so far away that you are straining to reach it. It should be tilted at an angle so your hands are just a little lower than your shoulders.
6. Adjust the head restraint – The bottom of the head restraint should be level with the base of your skull and should be about an inch from your head while driving, in order to avoid whiplash in case of an accident.

If your car has a lumbar support feature, adjust it so it supports the lumbar area without pressing into your back. If you don’t have this feature, one or two rolled towels can be used to support the lumbar area.

Try to be sure your knee does not drop to the side while you drive, as this can cause some aggravation to the nerves in the lower back, which can lead to pain in the hip, knee and foot. Pull the knee in to keep it in line with your body.

Many of these adjustments only need to be made once if you are the primary driver of the car. Your back and neck will thank you. Happy driving.