Archive for the ‘Uncategorized’ Category

Finding Balance

by Dr. Jade Dellinger

A condition in which different elements are equal or in the correct proportions.

I was reminded of balance today from the owner of The Dailey Method in Lake Forest where I work out.  She was discussing the importance of finding the time for yourself, regardless of the joys and obstacles in your life.

Balance has a different meaning for everyone, but I want to focus on the importance of health in your life and how that plays a huge role in feeling centered.  We’ve all been in a place where we ate whatever was convenient, didn’t have the time to work out and went to bed still answering emails.  More than likely this caused a need for more coffee in the morning and the entire cycle started over.  Not only will this decrease your energy and your mental focus, but this will start to increase pain in your entire body.

How do we find balance in a world where we are pulled in multiple directions everyday?  It comes down to planning and making time for what is important to you.  We get stuck thinking about what needs to be done right now, and don’t think of the impact we are having on our bodies long term.

“Take care of your body, it’s the only place you have to live” ~Jim Rohn

Daily and monthly activities that make a long term impact on health

  • Take Vitamins – 2 minutes
    • There is a lot of back and forth regarding the validity of supplementation.  In 2004, the Journal of the American College of Nutrition found significant declines in the mineral and vitamin content of 43 crops grown in the United States.  Some of these crops showed declines for 40-80% loss of vitamins such as C, A, potassium, magnesium and more.  Those statistics have only continued to decline.  We now have to eat 8 oranges to get the same amount of Vitamin A that our grandparents got from a single orange!
    • In my professional experience and expertise from these studies and others, a person should be taking physician quality vitamins and at a bare minimum a multivitamin, omega, probiotic and Vitamin D3.  Always remember there are tiers to supplements, and recommendations are made individually.
  • Daily Activity – 20 minutes
    • Daily activity is a necessity for all systems of our body.  Daily physical activity can improve mood, boost energy, boost good cholesterol and more!  Find something you enjoy, and put it on your schedule!
  • Sleep – 5-8 hours
    • Sleep is where your body restores all systems. The National Heart, Lung and Blood institute has shown that ongoing sleep deficiency can raise your risk for numerous chronic health conditions. If you are finding it difficult to sleep you should contact your MD or DC to see what may be the cause of your sleeplessness.
  • Get Adjusted – 10 minutes once a month
    • Chiropractic adjustments restore balance to the most important system in the body, your nervous system.  Every person, of every age can benefit from a chiropractic adjustment.  There are research studies linking improvement in pain, blood pressure, scoliosis, frozen shoulder, ear infections, neurological conditions and more from chiropractic adjustments.
    • Every spine should be checked, just like having your oil changed and your teeth cleaned.  Preventive care of your spine and nervous system will help you experience “overall increased bodily function” as studies state.  Who couldn’t use an improved immune system, improved mood and energy, decrease mental stress and more?

These are just a few of many items I make the time for to feel balanced and healthy.  There are always pieces being added to the health puzzle such as balanced home cooked meals, meditation, socializing and more.  What is important is that you create your own list and find a way to fit them into your schedule.  It’s important to remember the long term benefits of these suggestions instead of looking at the short term obstacle of fitting them in your schedule.

“Balance is not about better time management, it’s about better boundary management. Balance means making choices, and enjoying those choices.” – Betsy Jacobson

Vocal Cord Disorder Is More Popular Than You Think

by Dr. Jordan Leasure

VCD-EILO also know as Vocal Cord Dysfunction-Exercise Induced Laryngeal Obstruction is often being misdiagnosed as asthma. VCD-EILO is a type of vocal cord dysfunction that is triggered by exercise. Rather than opening, the vocal cord and laryngeal tissue close, affecting the athlete’s breathing pattern, stress level and performance. The apparent symptom is shortness of breath which may relate to asthma.

The best way to diagnosis VCD-EILO is to have an endoscopic study to monitor the vocal cords when they are in the height if exercises. If this can not be done then the physician will make the diagnosis if the athlete meets the parameters of vocal cord dysfunction. Early recognition or early suspicion can be helpful to refer to the appropriate expert. 

VCD-EILO Symptoms                Asthma Symptoms

Breathing sounds high pitched, grating        Breathing sounds like wheezing

Struggle with inhalation                Struggle with exhalation

Tightness in the throat                    Tightness in the chest

  Rapid onset, rapid recovery                Gradual onset, gradual recovery

VCD-EILO Treatment Options

See a speech language pathologist

Adjust breathing from mouth to breathing to nasal 

Practice diaphragmatic breathing and relaxation techniques

Practice breathing-recovery exercises to stop attack from turning into a episode

Asthma Treatment Options

See a physician, allergist or immunologist

Take medication- such as an inhaler

Learn what triggers the asthma and try to avoid as much as possible

Know the early signs of an attack to stop it from turning into a episode
By: Kristin Stromberg, Licensed Athletic Trainer

For more information visit: www.nata.org/nata-news-blob/spl-team-increase-awareness-vocal-cord-disorder

Concussions

by Dr. Jordan Leasure

We have all heard the symptoms of a concussion in young athletes; loss of consciousness, confusion, dizziness, nausea, and so on. But did you know a Second Impact concussion could cause devastating and permanent injury?

Second Impact Syndrome is when a second concussion occurs before a first concussion has properly healed. This causes rapid and severe brain swelling and often catastrophic results. Second Impact Syndrome can result from even a very mild concussion that occurs days or weeks after the initial concussion.

Many young athletes are eager to return to their sport but it is imperative to allow their developing bodies adequate time to heal. Respiratory failure, permanent brain injury and even death are a reality if athletes don’t fully recover from a concussion before incurring another.

It is imperative following a concussion that you avoid all external stimulation from touchscreen phones, computers, ipads and televisions.  You must report to your doctor any changes in nausea, dizziness, mood, headaches and behavior.  There are some great supplements and laser treatments available to help speed up the healing process.

If you or someone you know has experienced a concussion and have questions that we may be able to answer, please don’t hesitate to contact our office at 847-362-4476.
Information on concussion and second impact symptoms can be found at  http://www.mayoclinic.org/diseases-conditions/concussion/basics/complications/con-20019272

Strain vs. Sprain

by Dr. Jordan Leasure

The Difference Between a Strain and a Sprain

A strain is a slight stretching or complete rupture/tear of muscle fibers.  This injury usually occurs

between the muscle belly and the tendon of the muscle.  This can occur within muscle fibers when the

fibers become over stretched or when the muscle generates more forces than it can stand.  There are

three degrees for muscles strains:

  •  First-degree: involves over stretching of some of the muscle fibers which can cause point tenderness in the involved area, mild swelling, and pain with muscle contraction.
  •  Second-degree: involves some of the muscle fibers actually tearing. Some of the symptoms include point tenderness to the involved muscle, swelling, bruising, and pain with muscle contraction.
  •  Third-degree: involves a complete rupture/tear to the muscle fibers and blood vessels. Symptoms for this include pain, loss of function, evident defect where the muscle ruptured, swelling, and bruising.

A sprain is a slight stretching or complete tear of ligaments within a joint. This injury most commonly

occurs in the knee and ankle.  There are three degrees of sprains:

  •  First-degree: involves stretching of the ligament fibers. Symptoms include pain at the site of injury, mild swelling and point tenderness.
  •  Second-degree: involves slight tearing of ligament fibers. Symptoms includes joint laxity, pain, swelling, and loss of range of motion in the affected joint.
  •  Third-degree: involves complete tearing of the ligament and possible nerves being torn, as well. Symptoms include instability, excessive joint laxity, severe swelling, pain (depending on if nerves were torn or not), and complete loss of function for the affected joint.

Ice Vs. Heat

by Dr. Jordan Leasure

One of the main questions we are asked here at North Shore Pro-Active Health is; “Should I be using ice or heat?” It is a very good question to ask since many patients are unsure of the answer. The answer is; it all depends on the injury type.  Is the injury in the acute phase or the chronic phase?

There are two basic types of athletic injuries: acute and chronic. Acute pain is of rapid onset and short-lived, or chronic pain develops slowly and is persistent and long-lasting. Acute injuries are sudden, sharp, traumatic injuries that occur immediately (or within hours) and cause pain.  Acute injuries also cause common signs and symptoms of injury such as pain, tenderness, redness, skin that is warm to the touch, swelling and inflammation. If you have swelling, you have an acute injury.

Chronic injuries, on the other hand, can be subtle and slow to develop. They sometimes come and go, and may cause dull pain or soreness. They are often the result of overuse, but sometimes develop when an acute injury is not properly treated and doesn’t heal.

Ice is the best immediate treatment for acute injuries because it reduces swelling and pain. Ice is a vasoconstrictor (it causes the blood vessels to narrow) and it limits internal bleeding at the injury site. To ice an injury, wrap ice in a thin towel and place it on the affected area for 20 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. You can ice an acute injury several times a day.

Heat is used for chronic injuries or injuries that have no inflammation or swelling. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. Heat can also help relax tight muscles or muscle spasms. Do not heat after exercise, you may want to ice the injured area after the activity to reduce or prevent inflammation.

Because heat increases circulation and raises skin temperature, you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns. Moist heat is the best and that can be used from a hot towel.

    If you are ever unsure on which one to use at home, ice is the best choice. If the injury is not improving it is best to call and make an appointment to make sure there are no underlying issues.

~Kristin Stromberg, Licensed Athletic Trainer

Healthy Back to School Tips for your family

by Dr. Jordan Leasure
  1. Eat a nutritious breakfast.
    While there has been a debate recently about the merits of eating breakfast for weight loss, it is agreed that kids should not skip breakfast. Breakfast is a perfect opportunity to help your kids get a healthy dose of nutrients such as fiber, calcium, and protein. Great options include: whole grain cereal, and low-fat or fat-free milk, low-fat Greek yogurt and fruit, or scrambled eggs and a slice whole wheat toast.
  1. Limit liquid calories.
    The easiest place to start is to limit sugary beverages such as soda. Sugary drinks are simply empty calories and devoid of nutrients. Try also limiting fruit juice or diluting juice such as OJ with water to reduce the sweetness and the calories. Try also to  substitute sugary drinks for a glass of fat-free milk.
  1. Increase fruit and vegetable consumption.
    Fruits and veggies are rich in nutrients including antioxidant vitamins A and C, folate, fiber, and potassium. They are also low in calories. To help your kid increase their consumption of fruit and veggies, keep pre-washed produce available for your kids to simply grab and eat. Keep washed berries, apples, pears, and bananas on hand. Keep a bag of baby carrots and celery sticks around for kids to snack on.
  1. Plan dinner as a family.
    The best way to get your kids to eat healthy dinner is to engage them in the planning. Choose healthy options that everyone likes and let your kids select a veggie option and healthy whole grain option. Steamed broccoli, sautéed spinach, whole wheat pasta, and brown rice are some examples of healthy side dishes. Healthy main dish protein options include baked chicken or grilled fish. Try to make meals kid friendly and try to eat together as a family on most nights.
  1. Practice portion control.
    Finally, my favorite tip for families is to practice portion control. Minding your portions as well as those of your kids is, by far, one of the easiest ways to manage calories and avoid weight gain. I also love practicing portion control with kids as it allows for occasional treats instead of banning foods altogether. Portion out an occasional cookie for your kids’ snack and add additional healthy choices such as melon, berries or grapes.

~Kristin Stromberg

Determine Your Body Fat Percentage

by Dr. Jordan Leasure

Body fat percentage is simply the percentage of fat that your body contains. For your body to function properly it is essential that your body contains a certain amount of fat. Body fat helps regulate your body temperature, it cushions and insulates organs and is the main form of the body’s energy storage. It is important for everyone to have a healthy amount of body fat.

When people say they want to lose weight it is implied that they want to lose fat.

Calculating your body fat percentage is a better way to determine what your weight loss goals should be and if they are realistic. Rather than just stepping on a scale and deciding how much weight you want to lose, it is better to determine your body fat percentage and achieve a healthy range. So before you decide you need to lose 20 pounds, first remember that your body weight consists of lean body mass and body fat.

The amount of body fat that you do or do not have can be potentially dangerous to your health. Carrying too much body fat can increase your risk of developing serious health problems such as high blood pressure, high cholesterol, heart disease, diabetes, and cancer. Too little body fat deprives your body of stored energy, protection of your organs and can potentially cause your body to enter a state of catabolism, which is when your body begins to use muscle protein as fuel.

Healthy Body Fat Percentage Range

AGE (Years)

HEALTHY RANGE OF BODY FAT FOR FEMALES

HEALTHY RANGE OF BODY FAT FOR MALES

18 – 39

21 – 33%

8 – 20%

40 – 59

23 – 34%

11 – 22%

60 – 79

24 – 36%

13 – 25%

If you have any questions regarding your body fat, please do not hesitate to contact us!

~Kristin Stromberg

Understanding Your Health Insurance Costs

by Dr. Jordan Leasure

Premium

The premium is the amount you (or your employer) pay for your health insurance plan whether you use medical services or not. In most cases, it’s paid monthly, but can be paid every 3 months or yearly.

Deductible

A deductible is the amount you must pay before the health plan starts paying for your covered services. For example, if your deductible is $1,000, your plan won’t pay for some services until you’ve paid $1,000. In most cases, the higher your deductible, the lower your premium. The lower the deductible, the higher premium.

Coinsurance

Coinsurance is the percentage of the cost that you must pay for a covered service. It applies after you meet your deductible.

For example, let’s say it costs $100 to see your doctor. If your coinsurance is 20%, you must pay $20 and the insurance plan pays $80. If you haven’t met your deductible, you must pay the entire amount.

Copayments

A copayment is a fixed dollar amount you may have to pay at the time you get care. In most cases, it’s a small amount, such as $20 for a doctor’s exam. You won’t always have to pay copayments. The amount you pay depends on your health plan and which doctor you see.

Out-of-pocket Maximum

Also called OOPM, this is the most you have to pay out of your own pocket for expenses under your insurance plan during the year. Deductibles, coinsurance, copays and other expenses for in-network essential health benefits (EHBs) apply to the OOPM.

If you have questions regarding your insurance coverage, our office does free verification of beneifts to let you know what services may or may not be covered.

Mother’s Day

by Dr. Jordan Leasure

Mother’s Day is just around the corner!  Take the time to share your favorite quote, memory, moment or story about your mom for a chance to win a prize!

Winners will be selected at random EVERY WEEK up until mothers day!

Comment on this blog post with your quote, memory or story!

HAPPY MOTHERS DAY EVERYONE!

What is athletic training?

by Dr. Jordan Leasure

Have you ever wondered who are those people standing on the sidelines of a football or basketball game with the fanny pack and and always running out on the field or court for an injured athlete?  Well those people are Licensed Athletic Trainers and they do more work than most people realize. Athletic Trainers (ATs) are health care professionals who collaborate with physicians. The services provided by ATs comprise prevention, emergency care, clinical diagnosis, therapeutic intervention and rehabilitation of injuries and medical conditions. Athletic training is recognized by the American Medical Association (AMA) as a healthcare profession.

Athletic trainers can work in a variety of settings such as; professional and collegiate sports, secondary and intermediate schools, sports medicine clinics, hospital ER and rehab clinics, occupational settings, fitness centers, physician and chiropractic offices.

Students become eligible for BOC (Board of Certification) certification through an athletic training degree program (Bachelor’s or entry-level Master’s) accredited by the Commission on Accreditation of Athletic Training Education (CAATE). Students engage in rigorous classroom study and clinical education in a variety of practice settings. Students enrolled in their final semester are eligible to apply for the BOC exam. Athletic trainers need a certain number of continuing education classes/credits every two years in order to  maintain licensure and those can be going to lectures, seminars, national meetings, online courses, etc.

For more information about athletic training go to www.bocatc.org or www.nata.org and don’t forget to thank your athletic trainers!