Despite the chaos of 2020, the coming holiday season brings with it a time for self reflection, family bonding, and solidarity within the community. For many, personal health initiatives such as dietary, lifestyle, or exercise improvements go on pause during the holiday season, only to be resurrected come the new year.  To avoid taking steps backwards during the holidays, I’d like to offer some suggestions to make the end of 2020 your healthiest yet.

Gym Alternatives

Many people still feel uncomfortable going to the gym. However, not having access to a gym is not an excuse to let your fitness goals go unaccomplished. There are numerous ways to get an excellent workout from the safety and comfort of your own home with no equipment at all. One option is to perform a 15 to 30 minute guided yoga, tai chi, or qi gong class.  Each practice combines controlled movements with deep breathing and can help with stress and anxiety, as well as improve blood flow throughout the body. There are hundreds of free classes you can take on YouTube, turning your home into your own yoga studio. I personally enjoy the  Yoga With Adrienne YouTube Channel which has classes for all different skill levels and even has sports specific classes that cater to what you love most.

Another excellent alternative to going to the gym is to perform an at home bodyweight exercise circuit. You can create a challenging workout with no equipment necessary. Make sure to include movements such as the body weight squat, body weight forward and reverse lunge, wall sits, planks, side planks, and push-ups. Here is a sample home exercise routine that is a great alternative to going to the gym: 

Perform 3 rounds of: 

10 body weight squats

20 reverse lunges (10 each leg) 

15 push-ups

30 second wall sit 

30 second front plank 

30 second side plank (each side) 

(Rest for 2 minutes between each round)

Once this circuit becomes easy, you can add additional rounds, increase repetitions, extend the time for the planks and wall-sits, and decrease rest time between each round. You can also add more explosive movements such as jump squats, speed skaters, jumping lunges, clap push-ups, and burpees. If you have someone to join you for a home workout, have them provide manual resistance to make exercises such as the push-up and planks more difficult. 

You’ll be amazed at the quality of workout you can get once you start being creative and learn how to use your own body weight to your advantage!

Holiday Sweets Alternatives

Make this holiday season your healthiest yet by choosing these delicious alternatives to the sugar laden treats of Halloween, Thanksgiving, and Christmas. Each of these options is low in refined sugar and absent of harmful vegetable oils. These ‘desserts’ will leave you feeling energized instead of fatigued and mentally sluggish.

  • Dark chocolate and nut butter 
    • Opt for a dark chocolate that is 85% cocoa content or higher to limit the amount of sugar. 
      • Cocoa is an excellent source of nutritional antioxidants, bioflavonoids, and arginine which helps improve blood flow. It is also a great source of healthy saturated fat.
    • For the nut butter, do your best to choose a freshly ground, organic option.  Make sure the sugar content is 3 grams or less per serving or more ideally, none.  
      • Nut butters are an exceptional source of healthy fats and also are protective against heart disease and type 2 diabetes due to their high fiber and magnesium contents.  
  • Sliced apples fried in coconut oil with cinnamon
    • Over medium heat, sauté your thinly sliced apples in coconut oil until golden brown on each side. Sprinkle with cinnamon and enjoy by themselves or with unsweetened greek yogurt or whipped heavy cream from an unpasteurized milk source.
      • Apples are a great source of vitamin C, fiber, and potassium.  Regular apple consumption is consistently associated with lower rates of heart disease, cancer, asthma, and type 2 diabetes.
      • Cinnamon’s health benefits, which come from the oils in its barks, include reduced risk of heart disease, improved insulin sensitivity and decreased risk of type 2 diabetes. It also acts as a nutritional antioxidant and anti-inflammatory.  
      • Coconut oil is a top choice for healthy saturated fats and also has a high smoke point which makes it ideal for cooking.  
  • Paleo nut energy bars 

Connect with your family and community 

Staying connected socially is very important not only to the health of the body, but also the mind. Human beings crave connection, social interaction, and a sense of community. Consequently, the health of our bodies will suffer if we cannot maintain these connections. Having a positive interaction with your community is vitally important for your health. Steps you can take to improve your personal relationships, as well as with your community include sending a handwritten letter to a relative you haven’t spoken to for awhile, volunteering at a local food or clothing drive, helping an elderly neighbor with landscaping or other small maintenance job at their house, or preparing one of the desserts above to surprise your neighbors with a healthy treat! 

This holiday season could not come at a more vital time in our society. I encourage you to use these next couple months to treat your body and mind with care and to create a greater sense of unity in your family and communities.

Post written by Dr. Riley Kulm, DC.  Check out his bio here.

The recent snowstorms in Denver are a reminder ski season is right around the corner. Skiing is an incredibly demanding sport requiring high levels of fitness and athleticism. As with any athletic endeavor, it is important to prepare your body for the forces and demands of the sport. A skier must have strong legs and hips so they can turn sharply on their edges, brace for impacts, and hike at high altitudes to reach the best terrain. Off season preparation drastically decreases your risk of injury and subsequent time away from the mountain, and is an integral part of every successful athlete’s program. I will provide 5 simple exercises you can do from home which will prepare your body to hit the slopes come winter.

The SAID Principle 

Well accepted in the strength and conditioning world, the SAID Principle (Specific Adaptation to Imposed Demands) states training should be specific to the type of sport the athlete is preparing for. The intensity, volume, and duration of training should be tailored to the specific sport. Skiing requires a diverse mix of strength, balance, and endurance that is unparalleled in other sports. The athlete must be strong enough to dig their edges into the snow at high speeds, have the endurance to hike at altitudes above 10,000 feet, and have the balance and stability to correct body position when uneven surfaces are encountered or landing from a jump. The skier must build strong quads, hamstrings, and glutes to effectively and safely navigate the mountain. The program I outline below addresses each of these muscle groups with functional exercises specific to skiing.

Off-Season Ski Workout – perform the following sequence of exercises for 3 rounds.

Body Weight Reverse Lunge – 3 sets x 20 reps (10 each leg)  

Body Weight Squat – 3 sets x 10 reps

For the body weight squat start in the standing position. Sit back as if you are sitting into a chair. Keep knees pressing slightly outwards as you descend to activate the lateral glutes. Reach arms out in front for a counter balance. Go down as far as you can while maintaining a straight spine. Do your best to keep your eyes looking forward. Muscles activated should include the glutes and quads.

Rear Foot Elevated Split Squat – 3 sets x 10 reps

Wall-Sit – 3 sets x 45 second hold

For the wall sit, make sure to keep your low back pressed against the wall. Doing so will force you to use primarily your quads to hold you up. The wall-sit exercise recreates the prolonged periods of partial squatting used in skiing and helps improve the athlete’s isometric muscle strength and endurance.

DNS 7 Month Side Lying Hip Get Up – 3 sets x 10 reps 

I recommend performing this exercise routine 3-4 times per week. You can increase the number of rounds as you gain strength and endurance and as ski season gets closer.

Post written by Dr. Riley Kulm, DC. Check out his bio here.

You’ve heard the stories, watched the YouTube videos, and maybe even experienced it yourself.  The ‘pop’ or ‘crack’ made during a chiropractic adjustment is a mystery to most people. Are the bones cracking? The joints popping? The ligaments snapping? Where is the noise actually coming from? When a chiropractor delivers a high velocity, low amplitude thrust (HVLA) to a specific joint, there is often an audible sound associated with the adjustment.  What is really causing this noise? Read on to find out more! 

Cavitation 

To understand where the noise in a chiropractic adjustment comes from, it’s important to first define the engineering phenomenon called ‘cavitation.’ Cavitation refers to air pockets or bubbles formed in response to a rapid change in the pressure of a liquid. Cavitation is often seen with underwater propellers, where bubbles are formed in response to the rapid change in water pressure caused by the spinning propeller. As pressure increases, these bubbles can burst, releasing a shockwave of energy. The field of engineering views the cavitation as a negative phenomenon to be avoided, because the energy released by the bursting bubbles can damage the propeller by subjecting it to uneven stress. 

Synovial Joints 

A joint is formed when two bones come together or ‘articulate.’ The surface of a bone comprising one half of a joint is called an articulating surface and is aligned with the articulating surface of another bone. Joints in the spine and extremities are referred to as synovial joints. There are several types of synovial joints in the body such as the ball-and-socket joint (hip joint, shoulder joint), hinge joint (elbow), and the pivot joint (between C1 and C2 vertebrae), among others. Despite having different shapes and planes of movement, all synovial joints share some common characteristics. Synovial joints are encased in a fibrous joint capsule called the articular capsule. Within the articular capsule is viscous liquid called synovial fluid. Synovial fluid is the consistency of egg-whites and its main purpose is to lubricate the joint, reducing friction and stress between the two surfaces of the joint. Healthy levels of synovial fluid help keep our joints moving freely and prevent the formation of arthritis.  

Putting it all together 

The phenomenon of cavitation is observed in the human body. When a chiropractor delivers an adjustment, the therapeutic goal is to gap or widen the two joint surfaces, resulting in a decrease in pressure within the joint capsule.  The pressure decrease occurs within the synovial fluid, and bubbles are formed in response to this change in pressure. The bubbles rapidly collapse on themselves, releasing a shockwave of energy. The collapse of the bubbles and subsequent release of energy is believed to cause the audible pop or crack caused by the chiropractic adjustment. The noise made during a chiropractic adjustment is caused by the bursting of small bubbles within the synovial fluid of a joint in response to a rapid change in fluid pressure. Damage to the joint does not occur like it does to the propeller. The cavitation associated with the propeller takes place thousands of times per minute, whereas most patients get adjusted twice per week at the most. As such, regularly self adjusting your spine can lead to an array of negative outcomes. For more information, please reference my blog post, The Dangers of Self Adjusting.  Lastly, to determine how frequently you should get adjusted, review my blog post, How Often Should I Get Adjusted?


Post written by Dr. Riley Kulm, DC.  Check out his bio here.

Patients often ask what the ideal treatment frequency is for getting adjusted. However, if you asked ten different chiropractors this question, you might get ten different answers. Within chiropractic, many different technique systems and schools of thought exist. Chiropractic treatments and treatment plans are not standardized within the profession and there is a high level of variability from doctor to doctor. With this in mind, the answer to how often you should get adjusted is it depends on your situation. Factors such as your age, health status, activity level, and diagnosis all factor into how often you need to be adjusted. For this post, I will address the question for someone who has mild or no symptoms and is looking to chiropractic for maintenance care and promoting overall health.  To begin, I’ll describe the typical treatment plan for a new patient at our clinic. 

Typical Treatment Plan

When a new patient comes to our clinic with a common complaint such as low back, neck, knee, shoulder, or elbow pain, we typically see them twice a week for 1-2 weeks, once a week for 3-4 weeks, and then reassess after 6-8 visits over 4-5 weeks. Adjustments will be performed at each visit. If the patient is markedly improved, we will push visits out 2-3 weeks and start seeing them on a less regular basis. Most patients feel substantial relief in just 2-3 visits, however, the underlying functional issues (posture, movement, breathing) causing the injury in the first place, take longer to reverse.  Once the pain is gone and the patient is passing all of the functional tests relating to the original injury, we place the patient on a maintenance care plan where they come in once a month. The purpose of the maintenance care visit is to make sure the patient has not re-injured themselves or sustained any new injuries. We will also review exercises they have been prescribed in the past and check their spines to see if an adjustment is needed. At our clinic we use a mixture of chiropractic adjustments, physical therapy exercises, nutrition and supplements, and soft tissue therapies such as instrument assisted technique, active release technique, dry needling, laser, and acupuncture. By combining multiple therapies, we decrease healing times, allowing for a shorter and less costly treatment plan.  

Maintenance Care 

How often should a patient get adjusted for maintenance care and promotion of overall health? As stated previously, one chiropractor’s answer may differ from another’s, and our answer is based on the combined clinical experience of nearly a decade from the two doctors at Mile High Spine and Sport, Dr. Ryan Dunn and Dr. Riley Kulm. For maintenance care and promotion of overall health, we suggest patients come in for a full spine assessment and adjustment once per month. Maintenance care visits also include a functional movement exam to see if any limitations in muscle strength, stability, and range of motion exist predisposing the patient to future injuries. The purpose of the full spine assessment and functional movement exam is to identify issues before they surface to help prevent pain or injury. Similar to how it is necessary to go to the dentist every 6 months for a cleaning and exam, you should go to the chiropractor once per month to have your spine assessed for restricted joints and muscle imbalances to help prevent issues down the road. For quality preventative maintenance care, chiropractic is one of your best, and most cost effective treatment plan options.

Can I get adjusted more than once a month? 

As a result of the numerous health benefits of getting adjusted, many of our patients decide to come in for adjustments more than once per month. Patients report improvements in breathing, energy, digestion, and sleep following their treatments. If you’d like to learn more about how the chiropractic adjustment can positively affect multiple areas of your health, please check out my post, Beyond Biomechanics: Exploring the Hormonal Benefits of the Chiropractic Adjustment.  

From a safety perspective, it is entirely fine to get adjusted on a regular basis. However, I would not suggest getting adjusted more than three times per week as you run the risk of causing hypermobility in the joints. Hypermobility means the joints are moving too much and lack the muscular stability for normal motion and can lead to a variety of orthopedic issues. In general, we rarely see maintenance care patients more than once per week. We encourage patients to come in more than once per month if they find the benefits of regularly getting adjusted enhances their lifestyle and well-being. 

Post written by Dr. Riley Kulm, DC.  Check out his bio here

One of the questions I frequently ask my patients is whether or not they self adjust their spines. Self adjusting refers to cracking or popping your own joints by twisting and rotating your spine. Many patients answer yes to this question, and often say it is something they are unconsciously doing. Most people find temporary symptomatic relief when they self adjust their own necks or low backs, but what are some of the long term orthopedic consequences of self adjusting your spine? 

What is self adjusting? 

Self adjusting of the spine is when an individual twists or rotates their spine to a sufficient degree some of the joints in the area pop or what chiropractors refer to as ‘cavitate’.  The ‘cavitation’ is essentially noise made by small bubbles popping within the synovial fluid of your joints and is completely safe. Individuals who self adjust may experience temporary relief with self adjusting because the mechanical stimulation of the joint popped momentarily blocks pain, tension, and tightness signals being sent to the brain.  Muscles around the joint will temporarily relax as well.  These all sound like positive outcomes, however, they are only temporary and typically last 5 to 10 minutes.  The long term orthopedic consequences of self adjusting last much longer and are more damaging to your spinal health.  

What is the problem with self adjusting?

The problem with self adjusting is when an individual adjusts their own spine, they lack the specificity to adjust the joints actually needing to be adjusted.  Chiropractors are specifically trained to feel or ‘motion palpate’ joints and assess their ability to move in the directions they are designed to. Once a chiropractor identifies a joint is not moving properly or ‘restricted’, the chiropractor applies a high velocity low amplitude (HVLA) thrust to the specific joint in the direction it is not moving. Learning the skills of motion palpation and adjusting take years to master and should only be performed by trained professionals. 

You are not adjusting the joints needing it the most when you self adjust. In fact, the joints popping are likely ones already moving too much! We call joints moving too much ‘hypermobile joints’ and these joints lack control of movement and muscular stability. Chiropractors identify ‘hypomobile joints’ or joints not moving enough, and adjust these joints to restore normal movement. The problem with adjusting the hypermobile joints with self adjustments is when you pop these joints you make them more hypermobile. Muscles surrounding a hypermobile joint have to work harder to stabilize the joint, and patterns of muscular pain, tension and tightness often arise. Additionally, adjusting hypermobile joints will make any adjacent hypomobile joints even more restricted. Over time, self adjusting will cause severe imbalances in the spine and decrease the spine’s ability to withstand the compressive forces of life and sport.  The result is more serious conditions such as disc herniation, nerve compression, and severe instability among other serious spinal pathologies. Repetitive self adjustments in the neck can lead to chronic tension type headaches and migraines. In summary, adjusting your own spine will make the hypermobile or unstable joints move even more, and it will cause the hypomobile or restricted joints to be even tighter.

What should I do instead? 

If there is an area of your spine feeling like it constantly needs to be adjusted, I would recommend consulting with a chiropractor trained in motion palpation and functional movement assessment. This individual can determine which areas of your spine need to be adjusted, and which areas need to be stabilized. In general, hypermobile joints are moving too much and need to be stabilized with a functional exercise focused on improving muscular control around the joint. Hypomobile joints need to be adjusted by a chiropractor in the specific direction of movement they are lacking. So remember, please think twice before the next time you are about to self adjust your neck or low back!

Post written by Dr. Riley Kulm, DC.  Check out his bio here.

As we move into summer and start spending more time outdoors, it’s important to educate yourself on proper sunscreen usage, as well as the health benefits from sensible sun exposure. It is important to find a balance between harnessing the health benefits of sunshine while protecting your skin and body from UV radiation damage. Excessive sun exposure is linked to multiple forms of cancers including basal cell carcinoma, squamous cell carcinoma, and melanoma. To help prevent these skin cancers, the American Academy of Dermatology (AAD) suggests applying sunscreen of SPF 30 or higher 30 minutes before going outside and then reapplying every 2 hours while outside. Sunscreen is to be applied to all areas of the skin not covered by clothing. While these guidelines from the AAD should not be ignored, it is critical to address the consequences of effectively eliminating all sun exposure, such as vitamin D deficiency. The goal of this article is to move away from the ‘sun is dangerous’ paradigm which is promoted by the AAD.  While excessive sun exposure may cause skin damage, the negative health consequences with avoiding sunshine are much more concerning for our overall health.  

Vitamin D deficiency and cancer

It is estimated that upwards of 40% of American adults are vitamin D deficient, which is defined as having a serum level below 20 ng/mL 4.  Using 30 ng/mL as the cutoff for vitamin D insufficiency, it is estimated 75% of American adults and teens do not meet this mark.  Most functional medicine doctors recommend an optimal range of 60-80 ng/mL, which would place more than 90% of Americans in the sub-optimal category for vitamin D levels. Optimal vitamin D levels are protective against many forms of disease including cancer, heart disease, infection, autoimmune diseases like lupus, celiacs, multiple sclerosis, and neurodegenerative diseases such as Parkinson’s, Alzheimer’s, and ALS.  Research shows breast cancer and vitamin D deficiency are closely associated, and one study showed women with a vitamin D level higher than 60 ng/mL were 83% less likely to develop the disease 9. Vitamin D is one of the body’s most potent anti-cancer fighting compounds. With most of America already vitamin D deficient or insufficient, and spending much more time indoors compared to our ancestors, it is dangerous to completely cover our skin with sunscreen.  In effect, we are blocking the production of one of our most potent anti-cancer fighting compounds by wearing sunscreen every day, placing us at an even greater risk of developing all forms of cancer, including skin cancer. Individuals with darker skin need even more exposure to sunshine because the increased melanin content in the skin slows the rate of vitamin D production. 

Nutrition and skin cancer

One of the best ways to protect our bodies from skin cancer is to make sure we are eating a diet rich in the antioxidants designed to protect us from cancer cell growth and proliferation. Excessive exposure to UV radiation can lead to free radical formation which damage all cell types and cause inflammation and the potential for cancer. Firstly, foods with high concentrations of the flavonoid proanthocyanidin are particularly useful in protecting our body from UV radiation damage and skin cancer 2.  Proanthocyanidins act in the body as an antioxidant, anticancer, antidiabetic, and antimicrobial compound 6. Foods highest in proanthocyanidins include blackberries, blueberries, marionberries, huckleberries, grape seeds, hawthorn berries, rose hips, and pine bark.  

Another food compound which is effective at preventing skin cancer is the flavonoid apigenin 1Apigenin also acts as an antioxidant and anti-inflammatory compound and specifically protects our skin from UV radiation damage.  The best food sources of apigenins include chamomile, apples, oranges, celery, onions, and endive. Opt for a bottle of iced chamomile tea during your next day out in the sun!  

The last compound to mention is resveratrol.  Made popular for the health benefits associated with drinking red wine, resveratrol is a potent anti-oxidant and anti-cancer fighting compound.  Resveratrol promotes healthy cell differentiation, and being that abnormal cell division is one of the bases for tumor formation, resveratrol is exceedingly important for protecting ourselves from all types of cancer. The best dietary sources of resveratrol include grapes, cranberries, blueberries, red and white wine, peanuts, and cocoa.  If individuals make a conscious effort to increase the consumption of these foods, skin damage and the potential for developing cancer will significantly be reduced. 

Benefits of sunshine

There are many health benefits from regular, sensible sunshine exposure. In addition to vitamin D production, UV rays from the sun stimulate the production of melanocyte stimulating hormone (MSH) which increases skin pigmentation and sexual arousal, as well as suppresses appetite 1.  For patients looking to lose weight, 10 minutes of direct sunlight exposure first thing in the morning assists hormone production and Circadian rhythm.  Additionally, UV rays produce beta-endorphins and natural opiates which help decrease pain and inflammation, and promote relaxation in the body 1.  Natural opiates and beta-endorphins produced within the body are stronger and more effective than pharmaceutical pain killers that often come with a host of side effects and risk of dependency.  Finally, UV rays help our body produce calcitonin, a vasodilatory peptide which helps protect the body’s cardiovascular system from problems such as high blood pressure (hypertension) and cardiovascular disease (CVD) 1.  With the multitude of drugs aimed at weight loss, sexual dysfunction, hypertension, CVD and chronic pain, more attention should be paid to direct sun exposure as a clinically viable intervention for these conditions. 

Avoid oxybenzone 

When purchasing a sunscreen, make sure to avoid products containing oxybenzone. Research shows that oxybenzone is an endocrine disruptor, meaning it alters your body’s hormonal system. Alterations in the hormonal system can lead to an array of detrimental health conditions including weight gain, chronic fatigue, altered pregnancy, sexual dysfunction and cancer among others 8.  Not only does oxybenzone act as an endocrine disruptor itself, it also enhances your body’s absorption of other hormone disrupting chemicals such as toxic herbicides, pesticides, and insect repellants 5.  Oxybenzone can damage our hormonal system and increase the risk of all kinds of cancer including skin cancer.  Other active ingredients highly absorbable into the bloodstream that can potentially pose a threat to your health include avobenzone, octocrylene, and ecamsule 10.

What should I use? 

After reading this article, you may want to throw away your sunscreen and lay in the sun for hours on end with minimal clothing. Do not do this!  While the benefits of sun exposure are immense, the potential for skin damage is still prevalent.  If you are planning to spend more than 20 minutes in direct sunlight, make sure to apply non-nanoscale zinc oxide or titanium dioxide. Non-nanoscale means the sunscreen will not easily absorb through your skin and into your bloodstream like traditional sunscreens with microscopic particles that easily cross the skin barrier.  If kept on the surface, zinc oxide and titanium dioxide are safe on your endocrine system.  That being said, if absorbed into your bloodstream, both compounds can have similar detrimental effects as oxybenzone, so make sure to buy the non-nanoscale version!  Pay special attention to areas like the nose, top of the ears, shoulders, and back of the neck, because these areas are often exposed to more sun.  We recommend the sun care products from the company Badger Healthy Body Care due to their high quality and avoidance of toxic chemicals like oxybenzone.  

Post written by Dr. Riley Kulm, DC.  Check out his bio here

References

  1. Greenfield, B. (N.d.) Is the Sun the Ultimate Source of Health and Vitality or just a Giant Orange Cancer Circle in the Sky?  Ben Greenfield Fitness.  Retrieved from: https://bengreenfieldfitness.com/article/lifestyle-articles/natural-sun-protection-foods/
  1. Katiyar, S.K. (2015).  Proanthocyanidins from grape seeds inhibit UV-radiation-induced immune suppression in mice: detection and analysis of molecular and cellular targets.  Photochemistry.  Photobiology., 91 (2015), pp/ 156-162. 
  1. Mercola, J. (2020). Sunscreen Safety Questioned Yet Again.  Mercola.  Retrieved from https://articles.mercola.com/sites/articles/archive/2020/02/05/oxybenzone-sunscreen.aspx
  1. Mercola, J. (2019).  Top 5 Signs of Vitamin D Deficiency.  Mercola.  Retrieved from https://articles.mercola.com/sites/articles/archive/2019/01/01/signs-of-vitamin-d-deficiency.aspx
  1. Pont AR, Charron AR, Brand RM. Active ingredients in sunscreens act as topical penetration enhancers for the herbicide 2,4-dichlorophenoxyacetic acid. Toxicol Appl Pharmacol. 2004;195(3):348‐354. doi:10.1016/j.taap.2003.09.021
  1. Rauf, A. Et al. (2019).  Proanthocyanidins: A Comprehensive Review.  Biomedicine & Pharmacology. Vol. 116. August 2019, 108999
  1. Sunscreen FAQs. (n.d.). American Academy of Dermatology.  Retrieved from: https://www.aad.org/public/everyday-care/sun-protection/sunscreen-patients/sunscreen-faqs
  1. The Trouble With Ingredients in Sunscreen. (N.d.).  Environmental Working Group (EWG).  Retrieved from: https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/
  1. McDonnell SL, Baggerly CA, French CB, Baggerly LL, Garland CF, et al. (2018) Breast cancer risk markedly lower with serum 25-hydroxyvitamin D concentrations ≥60 vs <20 ng/ml (150 vs 50 nmol/L): Pooled analysis of two randomized trials and a prospective cohort. PLOS ONE 13(6): e0199265. https://doi.org/10.1371/journal.pone.0199265
  2. Matta MK, Zusterzeel R, Pilli NR, et al. Effect of Sunscreen Application Under Maximal Use Conditions on Plasma Concentration of Sunscreen Active Ingredients: A Randomized Clinical Trial. JAMA. 2019;321(21):2082–2091. doi:10.1001/jama.2019.5586

It’s no secret we are living in unprecedented times with the COVID-19 pandemic. Now more than ever, individuals need to take every possible measure to ensure the health of themselves and their loved ones. This post will focus on the steps you can take to stay healthy by boosting your immune system with diet and supplementation, sunlight exposure, exercise, and staying connected socially without in-person contact. 

Double Down on Vitamin C

Vitamin C (ascorbic acid) acts in a multitude of ways in the body. Firstly, vitamin C is required for the manufacture of collagen, a protein which is responsible for holding body tissues together such as cartilage, connective tissue, ligaments, tendons, skin, hair, and nails. Additionally, vitamin C is exceedingly important for wound healing, healthy teeth and gums, immune function, and it also acts as a nutritional antioxidant. With specific focus on the immune system, vitamin C has been shown to improve white blood cell function and increase the body’s antibody response. It also increases interferon, which acts as the body’s natural antiviral and anticancer compound. In fact, interferon gets its name from its ability to interfere with viral replication. 

Foods highest in vitamin C include fruits such as guava, persimmons, strawberries, papaya, oranges, and grapefruit. Vegetables rich in vitamin C include red chili and red sweet peppers, dark leafy greens like kale, collared greens, and spinach, parsley, broccoli, Brussels sprouts, cauliflower, and cabbage². The food with the absolute highest vitamin C content is the Acerola cherry, which is often sold in powder or supplement form. The vitamin C content in fruits and vegetables is markedly decreased with exposure to air, so eating fresh fruits and vegetables is essential.

During times of extreme stress and risk of infection, dietary sources of vitamin C may not be adequate. When choosing a supplemental form of vitamin C, make sure to use ‘liposomal’ vitamin C. The bioavailability, or the amount of a supplement your body actually absorbs, may be 20% or lower for traditional vitamin C supplements. GI upset and diarrhea is associated with consumption of high doses of traditional vitamin C.  When liposomal vitamin C is ingested, a phospholipid coating surrounds the vitamin in the GI tract. The effect of the protective coating is a much higher percentage of vitamin C absorbed, as well as less GI upset. Here’s a link to our online supplement dispensary where you can purchase the liposomal vitamin C supplement I suggest to my patients. Our favorite product is the one made by Dr. Mercola. As you might imagine, quality vitamin C supplements are in high demand right now. Even if the product is back ordered, I recommend ordering the supplement now as suppliers are promising to get new product out within the upcoming weeks.

Get More Sunlight

Getting direct sunlight is an excellent way to naturally boost your immune system. Vitamin D is more accurately defined as a hormone rather than a vitamin, since it is produced by our body in response to direct sun exposure on our skin, and has various signaling effects on many cell types in the body. The vitamin D hormone is most commonly associated with upregulating calcium absorption in the small intestine, thereby increasing the strength of our bones.  However, the vitamin D hormone has a wide array of positive benefits elsewhere in the body, as a result of cells in our bone marrow, brain, colon, breast tissue, and immune system all expressing the vitamin D receptor (VDR). Specifically, B and T cells (the two major components of our adaptive immune response) directly respond to vitamin D and upregulate our body’s ability to fight off all forms of disease¹. Not only does vitamin D help protect us from viruses, it can also halt the progression of autoimmune diseases including multiple sclerosis, rheumatoid arthritis, diabetes mellitus, inflammatory bowel disease, and systemic lupus. Additionally, the sun’s energy produces beta-endorphins, neuropeptides and natural opiates that regulate pain, decrease inflammation, and promote relaxation – all positive changes that strengthen our immune system and help our body combat infection. Opt for 15-20 minutes of direct sunlight exposure on as much exposed skin as possible.

Cut Out Refined Sugar

Refined sugar has a host of negative effects on the body, perhaps the most important being damage to our mitochondria and the associated oxidative damage that occurs with overloading of the electron transport chain. Oxidative damage or ‘oxidative stress’ is the result of increased free radical production in the body. Free radicals are molecules with an unpaired electron. They attack and damage healthy cells in our body, creating a state of chronic inflammation. When our body is in a constant state of low level inflammation from excessive sugar consumption, our ability to combat disease and heal wounds is significantly impaired. In fact, research suggests after consuming sucrose (white table sugar), our immune system is inhibited for six hours. Additionally, the only viable fuel source for pathogenic viruses and bacteria is sugar. Viruses and bacteria feed on sugar and multiply when placed in a high sugar environment. One of the best ways to combat viruses and bacteria is to remove their food source!  

Eat More Fermented Foods

Fermented foods are rich in natural probiotics and help replenish the beneficial bacteria that line or GI tract. The beneficial bacterial lining, also known as GI flora in our digestive tract acts as a natural barrier between the foods we eat and the insides of our body. The healthier and thicker the GI flora, the less likely pathogenic substances can enter our body and cause disease.  Naturally occurring probiotics are produced during the fermentation process in foods such as kefir, miso, kimchi, yogurt, sauerkraut, kombucha, and raw, grass-fed organic milk. Load up on these probiotic rich foods and your immune system will thank you!

Eat Garlic

Garlic is a potent antiviral, anti-bacterial, and antifungal. According to The Encyclopedia of Healing Foods, garlic is rich in vitamin B6, manganese, selenium, vitamin C, phosphorous, calcium, potassium, iron, and copper – all of which are needed for a healthy immune system.  Many of garlic’s benefits are associated with a sulfur-containing compound called allicin, which is a powerful anti-microbial. In fact, garlic has been called ‘Russian Penicillin’ due to its strong anti-microbial activity. Make sure to chop or crush the garlic and let it sit for 10 minutes before eating or cooking. Letting the chopped garlic sit for 10 minutes helps trigger the enzymatic process that transforms alliin into its active and beneficial form, allicin. 

Connect with Others 

One clear benefit of modern technology is our ability to connect socially with friends and family without having to see them in person. Utilize apps like Skype and Zoom to stay in communication with your friends and loved ones during these trying times. Staying connected socially is very important not only to the health of the body, but also the mind. Human beings crave connection, social interaction, and a sense of community. Consequently, the health of our body’s will suffer if we cannot maintain these connections. There are positive, simple ways you can stay connected with society, such as offering to do a grocery run for an elderly or at risk individual. When at the grocery store, purchase only what you need and avoid buying in excess. The next customer (and your wallet!) will thank you. Take a moment to say a prayer or perform a moment of silence for all those affected directly and indirectly by the virus. Performing small acts of kindness will keep you connected socially and add positivity to a society that desperately needs it right now. 

References 

  1. Aranow, C. (2011).  Vitamin D and the Immune System.  J Investig Med. 59(6): 881-886.
  2. Aschan, S. (2006).  Sugar: The Real Deal.  ABC News.
  3. Murray, M. T., Pizzorno, J. E., & Pizzorno, L. (2006). The encyclopedia of healing foods. Pages 112-114.

Post written by Dr. Riley Kulm, DC. Check out his bio here.


Core Exercises – Do’s and Don’ts 

Many patients understand they need to strengthen their core in order to live functional and pain free lives. However, most do not know where to start. The popular opinion is exercises such as sit-ups, crunches, bicycle crunches, and Russian twists are the primary exercises to improve core strength. Unfortunately, these commonly performed exercises are not the best choice when looking to add strength and functionality to your core. 

The Problem with Sit-ups and Crunches

Sit-ups and crunches are perhaps the most regularly performed core exercises. These exercises are effective at increasing the tone of the six-pack or rectus abdominis muscle group.  While great for aesthetics, a tight and toned six-pack is not essential for a functional core and may even be detrimental. The issue with sit-ups and crunches are the forces placed on the spine during these exercises. Both involve repetitive flexion of the lumbar spine and most of modern society already gets too much ‘lumbar flexion.’  Lumbar flexion means rounding forward of the low back. The low back is in flexion when we are sitting in our car, at work, or on the toilet. The low back is flexed when we pick items up from the floor with improper form. The net result of so much lumbar flexion is placing undue stress on the discs, muscles, ligaments, and nerves of the low back. Sit-ups and crunches involve repetitive flexion of the low back and thus add fuel to the ‘flexion fire’ we get all throughout the day. 

The Problem with Rotational Core Exercises and Stretching 

The Russian twist and bicycle crunches are other commonly performed core exercises that are not ideal for the function of the core or spine. The Russian twist is performed by balancing on your pelvis with legs suspended in the air and knees bent while the upper body is held at roughly a 45 degree angle. Next, the athlete uses their hands or a medicine ball to twist back and forth in an attempt to work the abdominal obliques. Bicycle crunches are similar except the individual is on their back and the rotational crunch is combined with a straightening of the opposite leg and hip. The first problem with the Russian twist is it is extremely difficult to keep the spine in a neutral position and many individuals round their backs due to a lack of core strength and balance. Once again, many people are developing a detrimental position of lumbar flexion during this exercise.  

Another issue with the Russian twist and bicycle crunch is the forced rotational load it places on the spine. Functional movement specialists now agree the main purpose of the core is to resist forces placed against the spine rather than actually creating movement.  The lumbar spine only rotates 2-3 degrees per segment and thus requires more stability in the rotational (transverse) plane compared to mobility. I’ll explain exercises such as the Pallof Press and Cross Press in a future blog post, as both are excellent exercises for improving core stability in the rotational plane.

Basics of Effectively Performing a Core Exercise

Before we get into the specific exercises I teach my patients, I’ll explain why form is important for any core exercise you perform. First, the spine needs to be in a neutral position. A neutral spine may look different for each person, but the spine should be straight and may have a slight extension curvature. Extension is the opposite of a flexed and rounded position of the spine. The two variables that affect proper neutral spine positioning are your rib positioning and your pelvic posture. Many patients have what is called ‘flared ribs’. This means your ribs are protruding upwards and forwards and may even be visible. When the ribs are in this position the diaphragm muscle cannot function properly and core strength will suffer. Use an exhale breath to push your ribs downwards towards the floor to place them in a more ideal position. 

Secondly, you need to be aware of the position of your pelvis. Think about your pelvis as a fish bowl filled with water. If you have what we call an ‘anterior pelvic tilt’ your pelvis is dumped forward and water will be spilling out of the metaphorical fish bowl. Less commonly, patients may adopt a ‘posterior pelvic tilt’ where the water will be spilling backwards.  Both of these pelvic postures are detrimental to neutral spine positioning, as well as core strength. Always think about keeping your pelvis tucked under you so water cannot spill out of the fish bowl. By making sure your ribs and pelvis work together to maintain a neutral spine, you will safely perform core exercises.

Practice these Core Exercises:

3 Position Plank

The 3 position plank is a sequential exercise involving a front plank, right side plank, and left side plank. Each position is held for 10 seconds before switching positions.  Do your best to avoid dropping to the ground when switching positions. Switching positions every 10 seconds forces the brain and nervous system to react to a new stability pattern frequently and is thus more typical of how we move in life and sports. Additionally, by switching positions every 10 seconds we better guarantee perfectly executed reps. 

Dead Bug

The dead bug is another excellent option for building your core strength. Lay on your back with your hips, legs, and arms raised.  Simply holding this position is a difficult exercise in itself and is an effective way to exercise your core. Make the movement more dynamic by reaching one arm over your head and slowly lowering the opposite heel towards the ground.  Alternate sides, and perform in succession while making sure to keep your ribs down, low back glued to the ground, and head supported and slightly elevated to protect your neck. 

Bird Dog

The bird dog exercise teaches you to move your extremities while maintaining a neutral spine. The exercise does an excellent job of mimicking real athletic activities you will face in daily life. Get in a tabletop position with your hands stacked under your shoulders and your knees stacked under your hips. Your chin should be tucked and the back of your neck long with no creasing of the skin. Slowly move one of your arms forward while simultaneously extending the opposite leg backwards. The back leg only needs to be about 2 inches off of the ground to avoid hyper-extending your low back. Hold the completely extended position for a count of 2 and then return to neutral. Alternate sides while keeping a neutral spine and make sure to not let your pelvis rotate and shift excessively. Imagine there is a glass of water resting on the base of your low back and you do not want to let it spill! 

My goal with this blog post is to provide you with safe and effective exercises for improving the strength and function of your core. Enjoy!  

Post written by Dr. Riley Kulm, DC.  Check out his bio here.

The Importance of a Morning Routine

If I were to pick one lifestyle intervention for anyone looking to enhance their energy levels, increase productivity, and improve relationships with friends and family, a consistent morning routine would be my top choice.  An effective morning routine will set you up for success throughout the rest of your day. If you start the day by completing small, productive tasks you will establish a feeling of accomplishment immediately after waking up. By finishing these tasks at the beginning of the day, other, more daunting projects related to your work or personal life will seem less intimidating. You will establish a task completion mindset first thing in the morning which will increase productivity throughout the day. Lastly, you will practice gratitude in your morning routine, which will help you appreciate your life and the people in it.  

The five tasks you should complete every morning are: 

  1. Make your bed
  2. Drink a glass of cold water
  3. Five minutes of light exercise
  4. Meditate
  5. Journal

Next, let’s talk about the specifics of each task in your morning routine. 

1. Make your bed

I recommend watching this link of a speech by US Navy Seal Admiral William McRaven titled, ‘If You Want to Change the World, Start Off by Making Your Bed.’ McRaven stresses the importance of completing one small task (making your bed) in the morning, to set you up for success in completing other, more difficult tasks throughout your day. He also discusses how learning to do the small things in life correctly allows you to complete the big things in life correctly. Making your bed does not need to be a lengthy ordeal of tucking in 3 layers of sheets and organizing 12 throw pillows, but rather make your bed presentable enough to give you peace of mind that you completed your first task of the day successfully.  

2. Drink a glass of cold water

You are dehydrated when you wake up and your body is thirsty. Do not drink coffee right away as coffee is a diuretic and will cause you to expel out more fluids than you are taking in. Instead of coffee, start your day with 16-24 ounces of cold water immediately after waking up. By giving your body the hydration it needs first thing in the morning you will notice more stable and consistent energy levels throughout the day.  

3. Perform 5 minutes of light exercise

To assist in waking your body up, perform 5 minutes of light exercise first thing in the morning.  Your movement flow may include stretching, body weight strength exercises, breathing, or yoga. This is not meant to exhaust you, but rather to stimulate your body’s awake hormone, cortisol.  Cortisol gets a bad rap as the body’s stress hormone, but this is not entirely true. Cortisol is normally elevated in the morning and helps to wake up the body and mind for the day ahead. Cortisol becomes problematic when it remains high into the afternoon and evening due to chronic stress, poor nutrition, and excessive exposure to blue light emitting screens. Two of the strongest stimulants for proper cortisol release in the morning are direct sunlight exposure and exercise. By performing light exercise in the morning, you are ensuring an adequate cortisol release in the morning. My 5 minutes of light exercise includes 3 sets each of push-ups and bodyweight squats. In the past I’ve incorporated other movements such as planks, wall-sits, hip stretching, and kettlebell deadlifts. I find that these movements are enough to get my blood and heart pumping without tiring myself out for workouts I have planned later in the day. 

4. Meditate

Perhaps the most important yet difficult task in a successful morning routine is meditation.  Meditation is a mindfulness technique that teaches the individual how to be present in the current moment. Headspace defines meditation as the “intention to be present in the here and now, fully engaged in whatever is happening, free from distraction or judgement, with a soft and open mind.” Guided meditations on apps such as Headspace or Calm use a form of meditation called ‘Vipassana’ which aims to help the individual gain self awareness of body and mind.  

Guided meditations often start with deep breathing exercises utilizing slow, controlled, nasal breaths. Next, the guided meditation will ask you to mentally scan different parts of your body, noticing areas that are relaxed as well as areas that are tense.  Finally, the guided meditation may ask you to count your breaths, with the ultimate goal of focusing on nothing besides the breath. Guided meditations typically end by completely letting go of your focus, allowing your mind to run wild, before bringing your intention back to the breath for a final 2-3 focused breaths.  Many people notice an immediate change in their day to day lives when starting a daily meditation practice. People who meditate are more calm throughout the day, their interpersonal communication is improved, their breathing patterns are better, and they are less agitated by the stress of daily life. Taking just 5-10 minutes to perform a guided meditation first thing in the morning may be the best way to set yourself up for success throughout the rest of the day. 

5. Journal

Another beneficial task to complete every morning is a short journal entry.  You can get creative with this one, but there are two key pieces that are essential. First, use your journaling as a way to reconnect with your ‘why’.  If you read my last blog post Effective Goal Setting 2020, you know the first step towards creating your goals is to establish your why. Your why is your purpose, cause or belief – it is the reason you get out of bed in the morning. Reconnecting with your why using journaling may include writing a quote everyday that reminds you of your passion in life, physically writing out your most important goal, or listing out positive qualities about yourself and the person you want to become. Second, develop a practice of gratitude in your morning journaling. For me, I list three things I’m grateful for every morning. Some days it reads ‘a loving and supportive family,’ or ‘a career that challenges me mentally and physically,’ and some days it’s as simple as ‘a healthy breakfast to fuel my body and mind throughout the day.’  Writing out what you are grateful for first thing in the morning will remind you how good your life truly is and place you in a positive, optimistic mindset.

The Outcome

The goal is to complete all five of these tasks every morning.  You will be busy some mornings and may only have time to complete two or three of these tasks.  For me, I notice that the quality of my day directly correlates to how many of the morning tasks I complete. The more I successfully complete, the better my day tends to be.  When you establish a consistent morning routine you will notice improvements in your energy levels, productivity, interactions with other people, sleep quality, and overall happiness with your life. Attached is the template for the morning routine I use every day. Enjoy!

Post written by Dr. Riley Kulm, DC. Check out his bio here.

The new year is a popular time for setting goals, health and lifestyle improvement, and new beginnings. We believe New Year’s resolutions offer an excellent opportunity to achieve your health and fitness objectives. Goal setting can be a tricky business, so we want to provide you with the tools you need to define, execute, and achieve your goals.  Make 2020 your best year ever and bring in the new decade with clear, focused intentions that push you towards a healthier and more fulfilling life. 

Establish Your Why

Before you start writing out your goals, you need to start by defining your ‘why’. Popularized by Simon Sinek’s excellent book, Start with Why, the idea of defining your why, or overall purpose in life, is the essential first step in goal setting.  What motivates you to succeed? Who do you want to help? What is your purpose in life? What are you truly passionate about?  Until you answer questions like these, the goals you set will lack a deeper meaning and you will be less likely to achieve them. Once you have established your why, you can align your goals with the vision for your life and how your goals directly relate to that why.

Write It Down 

In modern society seemingly all written documents are stored electronically. Everything from doctor’s chart notes, financial budgets, to the newest book on Kindle are digitized and meant to be read off of a screen. Instead of typing out your goals on a computer or cell phone, take the time to write them down on a piece of paper. There is value in writing your goals down on paper – a paper document is concrete, solid, and cannot be deleted with a stroke of your finger.  

Place this piece of paper somewhere you will see it everyday – on your desk at work, attached to the fridge, or take it a step further and tape a laminated copy of your goals on the inside wall of your shower! By seeing your goals in writing EVERYDAY you will be reminded of your goal, your why, and the ultimate purpose for achieving it. 

Write Out Action Steps for Each Goal

You can think of this as a to do list for each goal. Make one of these action steps something you can do TOMORROW. Examples of immediate action steps include purchasing a gym membership, cleaning up your resume, cleaning the junk food out of your fridge and cabinets, or calling a job or business lead. Make this first task simple to complete, so you will have zero excuses not to complete the task by the end of the next day. Subsequent action steps can be more complex and time intensive but should still have specific time frames for completion.  Giving yourself concrete deadlines will increase the likelihood you complete the action steps and ultimately achieve your goal.  

Create Goals that are: SMART

S= Specific: 

Your goal needs to be simple and specific. You should be able to answer the following questions: What do I want to accomplish with this goal?  Why do I want to accomplish this goal? What are the resources (people, monetary, time, etc.) needed to accomplish this goal? How will I know when I have completed this goal?  Once you have answered these questions you will have a clear vision of what you need to do to start on the path towards achieving your goals. 

M= Measurable:

Use specific facts, events, or metrics to clearly define your goal.  A clear and well-defined goal will better provide you with the blueprint you need to complete it. Instead of making a goal like, ‘I want to lose weight this year’, make a more specific goal such as:  ‘I want to lose 10 pounds by March and decrease my body fat percentage by 2-3%.’  

A= Attainable: 

While it’s okay to shoot for the stars, having practical goals you honestly have the resources to achieve are much more likely to be met. An unrealistic goal may demotivate you because you are asking too much of yourself. Use realistic timeframes. If your goal is going to take some time to complete, don’t give yourself a tight deadline which will ultimately end up stressing you out.  Conversely, don’t pick a goal that is overly easy to achieve. Find the sweet spot. You want a goal that will push you hard and motivate you, but not one that is so difficult it will cause stress and decreased confidence in yourself.

R= Relevant: 

Make sure your goal aligns with your life and career aspirations. Goals that do not push you towards your why feel empty and are less likely to be achieved.  By the time you’ve reached this step you should have already defined your why, and you can make sure your goals and your why are working for each other. 

T= Time Bound: 

Utilize a time frame and concrete deadlines.  As stated earlier, pick an action step to be completed by the end of the day tomorrow.  Pick another to be completed by the end of the week. Pick yet another more complex action step to be completed by the end of the month.  You can even pick goals that fall into different time frames. Write out a 1 month goal, a 6 month goal, a 1 year goal, a 5 year goal, and a 10 year goal. These goals can be interrelated or entirely separate.  Again, make sure these goals align with your why. Your 5 and 10 year goals should be intimately associated with your why because you will have had the most time to plan and execute these monumental goals.  

Ask for Help 

One of the best resources you have for completing your goals is your family and friends. Let them know what your goals are. Simply telling someone you have a certain goal is a powerful motivational tool. For added accountability, ask a family member or friend to check in with you periodically on the progress on your goal. If you have a career or skill acquisition oriented goal, find a mentor. Mentors can be a valuable asset in achieving your goals as they have likely had similar aspirations for themselves. Most mentors are more than willing to help an individual in their field as it gives them an opportunity to share the information they have worked so hard to learn. 

We hope these simple steps help you to define and conquer your goals in the New Year.  Make 2020 the best year of your life!

Post written by Dr. Riley Kulm, DC.  Check out his bio here.