How to Avoid Becoming an "Exercise Dropout?”

--> How to Avoid Becoming an

"Exercise Dropout?”

--> In spite of good intentions, it is common to begin exercising regularly and then either gradually or abruptly stopping… and then ending up in the same physical condition as before exercising. It is a frustration experienced by nearly everyone that would like to begin an exercise program.


--> There are a few key factors, however, that Dr. Meltz recommends may help people continue stretching and exercising throughout life. Among these factors is a clear understanding of the benefits of regular exercise.  Short-term benefits may include overcoming an injury; long-term benefits may include remaining active and pain-free in the years to come.


--> Another key point is to stop believing you are being forced to do something unpleasant.  Begin with an exercise that you enjoy and set attainable goals.  Every time you exercise or stretch as planned, you are one step closer to creating your exercise habit. Interestingly enough, time can be your ally.  We are creatures of habit. You can choose to have healthy habits.


--> In addition to enjoying your exercise program, the content, length, and frequency must be customized to your condition and the desired outcome. We can help you understand the full benefits, customize your approach, and give ongoing support to enable you to move into a healthier lifestyle.

Many people consider visiting a chiropractor only after suffering years of unnecessary pain. However, we know that focusing on prevention is key to long-term well-being, and that includes regular exercise, and that means finally adopting a proactive approach to health. For example, neck pain, is common among all ages of the population, especially the elderly, and chiropractic care is helpful, (Spine Journal 2013;10:35) and has considerable implications on health and quality of life. You may experience an increase of neck or back pain soon after you begin exercising regularly. Just as you schedule regular dental cleanings to prevent tooth and gum decay, it’s essential to arrange consistent chiropractic checkups to stave off spinal decay and related ailments all while exercising. 

Bless and Be Blessed Always,

Lewis Meltz

9- Natural Solutions for Depression

It All Starts Here

Dr. Meltz is concerned about the sharp rise in depression rates over recent years. Recent economic events has made it even more difficult to cope with future uncertainty. Each year, more and more children and adults experience depression at alarming rates, and many turn to antidepressant medications that are loaded with serious side effects you should be concerned of. 

What triggered this increased incidence in the first place? Researchers believe that everything from diet, to stress, to lack of exercise, to low grade chronic inflammation, and oxidative stress in combination may play an important role. Fortunately, a wealth of scientific evidence indicates that, for many individuals, simple lifestyle changes can go a long way in reducing symptoms. Doctors of chiropractic do not diagnose or treat psychological or psychiatric problems, such as depression. However, Dr. Meltz can share research revealing natural solutions and helpful tips with patients (Int J Neuropsychopharmacol. 2011 Oct 19:1-8).

TIP! One thing to remember when coping with depression is that you are in charge, even though you may not always feel that way. The word "depressed" should be banished from your vocabulary.

First of All —Seek to Minimize Chronic Pain

Unrelenting pain is more than just annoying; it’s literally depressing, and research proves it. Studies show that frequent or chronic neck or back pain is often accompanied by bouts of moderate to severe depression. 

Many drugs designed to mask the pain are no solution. Potential side effects may propagate even more problems. Why not stop the pain at its source? Chronic back and neck pain are often caused by a common condition called vertebral subluxation. It’s a disorder that occurs when movement and spinal bones (vertebrae) are restricted. The best news is that Dr. Meltz eliminates vertebral subluxations with specialized and precise maneuvers done by hand called chiropractic adjustments. 

While chiropractors do not treat depression, preliminary research demonstrates that chiropractic adjustments may help ease depressive symptoms caused by chronic muscle and joint pain. “It has been long speculated that chiropractic interventions may affect mental health problems,” note researchers. 

To test this hypothesis, investigators in a non-peer reviewed study followed 15 adults who were both clinically depressed and had a vertebral subluxation in the spine of their upper neck. Before and after receiving a chiropractic adjustment, the subjects completed a standard assessment for depression

TIP! In order to beat depression, always remain realistic in your thinking. Examine your priorities and expectations from life.

called the Beck Depression Inventory II. Results revealed a marked reduction in depression scores following the intervention (Journal of Vertebral Subluxation Research 2005:1-4).

Regularly Scheduled Exercise

Research shows how exercise works wonders to counteract depression. One study found that it’s as effective as antidepressants for moderate depression, without the potential side effects. In one study, 156 subjects with major depressive disorder, who were 50 years of age or older, were prescribed exercise, medication or a combination of both. Although patients receiving drugs showed faster initial results, after 16 weeks both exercise and antidepressants were “equally effective,” with “essentially identical” scores on depression tests. Researchers concluded that “an exercise training program may be considered an alternative to antidepressants for treatment of depression in older persons.” (Arch Intern Med 1999; 159:2349-56.)

TIP! When you are feeling depressed, be sure to eat nutritious, healthful meals and snacks regularly. Start the day off with a good breakfast to boost your metabolism and keep you from feeling hungry later.

Additional research shows that exercise may also surpass antidepressants when it comes to preventing depression relapses over the long term (Psychosomatic Medicine 69:587-596 2007). 

Despite these findings, even mild exercise, such as walking, offers significant benefits, according to new research. The study consisted of 38 patients who had endured a major depression episode during an initial phase of standard antidepressant medication. 

In a 10-day experiment, 20 patients participated in daily walking, while 18 patients in a placebo group performed low-intensity stretching and relaxation techniques.  

The researchers used two standard clinical tests to assess each participant’s severity of depression throughout the study.   After only 10 days, the exercise group experienced a pronounced drop in depression scores, compared with the placebo group.  While 65 percent of exercising patients experienced a “clinical response” — a reduction in depression scores by more than six points — only 22 percent of the placebo group enjoyed similar results. “Endurance exercise may help to achieve substantial improvement in the mood of selected patients with major depression in a short time,” conclude the authors (Br J Sports Med 2006;40:10).

TIP! Often people misdiagnose temporary sadness or feeling a little blue with real and serious depression. Make sure that you talk to an expert, so that you can know exactly what it is that you're suffering from.

Remember, when it comes to exercise, something is better than nothing. Even short bouts of exercise diminish depression, say researchers in Germany. The investigation included 12 patients, with an average age of 49, who suffered severe depression. All subjects appreciably improved after engaging in 30 minutes of exercise for only 10 days. “Aerobic exercise can produce substantial improvement in mood in patients with major depressive disorders in a short time,” concluded the study’s authors (Br J Sports Med 2001;35:114-7).

Avoiding Alcohol Consumption

Alcohol is a natural depressant. Drinking alcohol can affect moods for hours and hours or even days later. Limit alcohol consumption or consider skipping it completely.

TIP! Your diet can influence how you feel about yourself. A lot of people that are depressed aren't eating nutrient-rich, or well-balanced diets, and as a result negative emotions plaguing their minds.

Be Prudent With Medication

There's plenty of prescription and over-the-counter medications that contribute to depression. That’s why it’s best to seek natural alternatives whenever possible.

Get Inspired

TIP! If you are depressed, you should make sure you are eating three good meals a day. You can often not be as hungry if you are feeling down, and you might feel more tired and less motivated.

The adage “use it or lose it” is especially fitting when it comes to the mind. Many experts and authorities report that cognitive vitality is essential for keeping depression at bay.

But just how do you maintain “cognitive vitality” to ward off depression? When researchers from the Netherlands assessed 830 subjects aged 49 to 81 years, they found that an “engaged and active lifestyle” does the trick. At a three-year follow up, participants who engaged in mental, social and physical activities were least likely to endure cognitive decline, which is often accompanied by depression (Z Gerontol Geriatr 2002;35:575-81).

TIP! If you suffer from depression, think about joining a support group. Speaking with other people who are dealing with the same diagnosis can give you insight into what you are experiencing.

Minimize Stress

Stress is depression’s evil twin... and the two go hand-in-hand. Stress up regulates the production of the hormone cortisol, which can elevate to high levels and lead to a range of health problems. Often when stress recedes, depression may follow suit. Out of all stress-causing factors, work related anxiety may be most likely to cause depression. Over a two-year period, researchers examined the association between stress and depression, using a health survey from respondents aged 18 to 75. Stress on the job was strongly linked to depression, and different work-stress factors affected men and women differently. For women, high levels of general day-to-day stress and low levels of coworker support were associated with higher odds of depression. And for men, consistent high job strain and anxiety elevated odds of incident depression (Health Rep 2006;17:11-29).

TIP! Don't neglect your social outlets. When you suffer from depression, you may not feel like socializing.

Gratitude Matters

What causes you the most stress? Make a list of the top five most stressful things in your life right now and write down concrete steps and creative solutions to make them less anxiety producing.

Consider Therapy

A solid body of research indicates that therapy is as —or more —effective than medication for depression. In some cases it also offers longer-lasting results. Cognitive therapy guides individuals to identify thoughts that produce negative emotions. Singling out negative self talk and replacing it with gentler and more accurate ideas improves self image and decreases the blues. If you’re interested in giving therapy a try, ask us for a referral to a qualified therapist in the community.

TIP! Try taking your dog out for a walk if you start to feel depressed. Clinical studies have shown that people who are pet owners are usually less depressed than people who are without pets.

Rely and Trust Friends and Family

Seeking comfort and advice from close friends and family may reduce depression. But did you know that being a good listener can reduce the feeling of gloominess and sadness as well? Research shows that social support reduces depressive symptoms for both individuals receiving and providing support. One large-scale study included 4,558 middle-aged individuals from a community in Northern Japan with a high rate of suicides. Providing and seeking support from anyone in the community strongly reduced incidence of depression and suicide, especially for male participants (Psychiatry Clin Neurosci 2006;60:652-61). 

Bless, and be blessed... Always

 

Lewis Meltz

 

Increase Your Gardening Skills Through These Great Organic Gardening Tips!

Grow Your Garden

Great Organic Gardening Tips!

The rewards of an organic garden to your health and eating pleasure are innumerable. Consider your garden an investment of your time and hard work. You probably do not know how to go about growing an organic garden on your own.

Create a mixture that consists of six parts water to one part milk, and spray your garden with this solution regularly. This can prevent any powdery mildew that may ruin your plants. The mixture is easy to keep in your refrigerator for up to three weeks. It is safe to use daily until the mildew is under control.

Use Best Practices
Look up local botanical insecticides; they can be very useful in keeping the pest population at bay. Natural insecticides can sometimes kill pests more powerfully than synthetic pesticides. Due to the way they are made, you may have to use more of a botanical insecticide.

Have your tools for gardening nearby in order to maximize your efficiency with gardening. Carry a large bucket with you or wear pants with a lot of pockets. You should always have your gloves, pruning shears and a trowel close to you.

Cultivating a truly organic garden requires you to pay careful attention to the things that you use to maintain it. Always look into natural solutions before turning to chemicals. Compost is a great example of what to use. Unlike inorganic fertilizers, compost fertilizers do not add toxic chemicals to the soil which could get in your water supply.

Water Conservation
Add mulch to your garden to improve the vitality of the soil. A layer of mulch can protect the soil beneath. It can also keep the ground from overheating during hot weather, which will protect the roots of your plants from damage. It helps the soil retain moisture longer by reducing the evaporation rate. Mulch is also great for controlling weed growth.

As you cultivate your organic garden, think about digging small trenches between the rows of plants. This will help the water get to plants so you do not have to give them water as often as usual. This practice will save water and also save money for you.

Know what you'd specifically like to grow within your organic garden. Different varieties of plants call for different environments and climates. For example, the number of grape cultivars is quite impressive. Some of them are well suited for your garden while others are not. You must make sure that any plants you purchase will thrive in the environment in which they are planted.

Adjust your watering according to season and current climate. The amount of water you need to give your plants depends on soil type, quality of water and time of day. Overzealous watering in an already humid climate can lead to leaf fungus. Instead, water the roots only.

Compost Regularly

Compost Fuels Your Garden

Mix used coffee grounds into your soil. Coffee has a lot of essential nutrients that plants need. A strong nitrogen source in your garden area is a wonderful way to have healthy and strong plants.

If you are interested in using organic gardening techniques to plant perennials, you will be pleased to know that it is very easy. Cut beneath the turf using a spade, then flip it over. Finish by covering the entire area using several inches worth of wood chips. With a week or two, you will be able to plant perennials in the bed.

As you are aware now, there is homework to be done and energy to be expended in setting up a real organic garden. If you want to see success at your efforts, you have to continue working at it. Incorporate the insights you've learned here to get your organic garden growing this year.

Bless and be blessed... Always

Lewis Meltz

Chronic Pain Affects The Brain

Chronic Pain Affects the Brain 

The brain is a three-pound organ that’s the source of qualities that define each person. It’s the center for intelligence, emotion, interpreting the senses and controlling body movement and behavior. However, for millions of people who suffer from chronic pain, the brain changes every day. Hot-off-the-press research shows that chronic pain rewires the brain and disrupts its natural equilibrium. These new findings add to past research demonstrating that pain shrinks the brain. Dr. Meltz wants you to be aware of this startling new information.

Music can help to fight depression, but keep in mind the kind of music you are listening to. Keep away from any type of music that makes you sad or pensive. This kind of music will make you remember bad feelings and dwell on them.

TIP! You need to address not only your depression, but its resulting stress. Getting a proper amount of restful sleep each night is vital to managing stress and feeling refreshed.

Try Chiropractic Care

Doctors of chiropractic, such as Dr. Meltz, know that chronic pain can cause a host of problems. Unremitting discomfort is linked to depression, anxiety, insomnia, anger and a heightened risk of suffering from other illnesses. Fortunately, chiropractic care significantly reduces chronic pain — not just in the back and neck but throughout the body. Dr. Meltz wards off pain by eliminating vertebral subluxation, a condition associated with limited range of motion and spinal dysfunction. This is accomplished through precise, gentle maneuvers called chiropractic adjustments. Read on to find out why it’s so important to address chronic pain.

If your depression is really severe, it might be best to avoid caffeine at that point. There is evidence to suggest that excessive caffeine intake can exacerbate depression. If you enjoy your daily cup of coffee or can of soda, think about changing to the decaffeinated versions of these drinks.

TIP! If you are feeling depressed, try discussing your feelings with a friend. Repressing your feelings can lead to depression.

A Three-D Approach

How do researchers detect how pain affects the brain? Significant developments in the field of “neuro-imaging” have pinpointed how the brain changes under chronic pain. Different types of images show that the brain alters in three domains: brain volume, brain state and brain chemicals. “Taken together these three domains have already changed the way in which we think of pain — it should now be considered an altered brain state in which there may be altered functional connections or systems,” write researchers (Mol Pain 2007;3:25).

Get plenty of exercise every day. Do not overdo it, though, since wearing yourself out can just make you feel more depressed. Aim for no more than one hour per day. Exercise is a natural anti-depressant. When you exercise, endorphins flood your brain. These neurotransmitters cause you to feel relaxed and happy and give you an overall sense of well-being. The same can be said about exercise releasing serotonin, a chemical that brings more energy-creating oxygen to the brain.

TIP! An important factor in lessening the symptoms of depression is getting sufficient sleep time each night. A common symptom is insomnia or restlessness, so try to get six to eight hours of sleep nightly.

Balance is Skewed

A healthy brain exists in a state of equilibrium with a precise number of regions activated or “turned on.” At the same time, other brain structures are deactivated or “turned off.” Depending on what activity the individual is engaged in, certain brain locations “fire,” while other areas rest to maintain balance. This equilibrium is known as the resting state network of the brain.

Try taking the dog out for a walk if you have depression. Studies have shown that those people who have a pet are less likely to be depressed than those who don't. The fresh air you get on a walk can also help lift your mood. Try to enjoy your little friend and your issues might get a little less painful to bear.

TIP! A long bath can be helpful if you start to feel depression symptoms coming on. Whether you simply soak, read a favorite novel, or listen to pleasant background music, a bath can really improve your mood.

Alarmingly, new research shows that the brains of people in chronic pain are not so even-keeled. The cortex is the outer layer of gray matter that covers the surface of the brain. Long-term pain alters the connectivity of regions in the cortex that are typically active during rest and inactive with certain activity.

This crucial phenomenon is known as the “default mode network” (DMN). In chronic pain sufferers, one part of the DMN remains active, when it should normally be turned off. This specific region of the brain is associated with mood and attention. Consequently, individuals in chronic pain are prone to mood and attention problems.

If you are dealing with depression, stay away from diet sodas and anything which contains artificial sweeteners. These sweeteners reduce the amount of serotonin secreted and can worsen existing depression symptoms, including headaches and insomnia. Try to remove sugars from your diet.

TIP! There are many self-help books available that can help you cope with depression. They can provide tips that have proven successful for others that shared in your pain.

Mental Problems

3D PET Scan

This abnormal, unremitting brain activity wears out neurons and rewires nerve connections, boosting the risk of additional mental health issues. The brain is overtaxed with too many active areas. The rewiring forces the brain to allocate additional mental resources to perform everyday tasks. As a result, even a simple activity can feel like joyless drudgery. One report documents that “chronic pain has a widespread impact on overall brain function, and suggest that disruptions of the DMN may underlie the cognitive and behavioral impairments accompanying chronic pain.” (J Neurosci 2008;28:1398-403.) 

Do not substitute a crutch in place of treating depression, because it can only make the situation worse. Many people self-medicate their depression with alcohol. Although this may make you feel good, it is just subsiding your depression temporarily.

TIP! If you are depressed, you should refrain from drinking alcohol, particularly in excess. Avoid drinking alcohol if you are prone to depression or if you are taking any type of depression medication.

50 Times More Activity

Just how overtaxed are chronic pain sufferers’ brains? In one study, researchers compared the brains of chronic back pain (CBP) patients to pain-free volunteers’ brains using magnetic resonance imaging (MRI). Both groups tracked a moving bar on a computer screen, a task requiring minimal attention. CBP patients performed the task equally well, but had 50 times more active regions in their brains than their pain-free counterparts. In essence, the CBP sufferers actually used their brains differently to perform the simple task (J Neurosci 2008;28:1398-403).

Take a good look at the personalities of the friends you spend the most time with when you are struggling with depression. Everyone has friends with a wide range of personalities, but if you are going through a rough patch, it may be helpful to spend time with friends who have a positive outlook instead of those who are more pessimistic. It is understandable that you might not want to eliminate people from your life, but understand the impact that negative people play in your life and avoid them for the time being.

TIP! Dealing with depression can be challenging. It can be very helpful to develop the habit of being grateful.

White Matter Wiring Error

Ever tried to hook up a DVD player and connect the wrong cables to the wrong inputs? Even if the system does turn on, it doesn’t function correctly. A similar event occurs with the brain and chronic pain.

A vicious cycle of depression can easily occur if you aren't careful. Focusing on the negativity in your life will make your depression worse. It's not always easy, but do your best to focus on the positive things in your life, and surround yourself with people who do the same.

TIP! Diet therapy has been successful in treating certain types of depression. If you eat improper foods, this can affect how you think and can make depression difficult to escape.

Like Jumbled White Matter

Brand new research, appearing in the scientific journal Neuron, is the first to link pain with changes in white matter of the brain. White matter functions like a network of tiny “cables” that relay messages between the neurons. White matter is related to emotion, pain perception and sensing skin temperature. Gray matter, on the other hand, is the part of the brain that processes information and memory. Scientists used two different types of MRIs to visualize the brains of 22 patients with a chronic pain condition known as complex region pain syndrome (CRPS). They compared these images to those taken of the brains of 22 pain-free individuals. They noted alterations in the CRPS patients’ white matter directly related to the duration and intensity of pain and anxiety. The researchers also detected a significant “disrupted relationship” between white matter and gray matter. Specifically, white matter “connectivity in these regions was characterized by branching pattern alterations.” In addition, the CRPS patients’ brains showed atrophy or, (shrinkage) of gray matter (Neuron 2008;60:570-81).

Shrinking Gray Matter

A sound guideline in combating depression is to follow a steady program of healthy eating. Breakfast is critical as a meal since it boosts your metabolism and wards off compensatory binge-eating further into the day. When making your meals, try eating more cold-water fish. Experts agree that foods rich in the fatty acid omega-3 like tuna or salmon, will work with your body in fighting depression symptoms.

TIP! If you are having a hard time when you are depressed, you may think that it's a good thing to sit at home and quit talking to the people you used to. You may also lose interest in the things you liked to do.

Additional previously conducted research shows that individuals enduring chronic pain suffer brain loss in gray matter. In one report, scientists used specialized MRI brain scans to compare the brains of 26 individuals with chronic back pain (CBP) with the brains of 26 pain-free control subjects. Results indicated that “patients with CBP showed 5 to 11 percent less neocortical gray matter volume than control subjects.”

The study also showed that CBP patients had decreased density of their remaining gray matter. According to the scientists, “The magnitude of this decrease is equivalent to the gray matter volume lost in 10 to 20 years of normal aging.” (J Neuroscience 2004;24:10410-5.)

Change the things in your life that are keeping you down so you can free yourself from depression. There are people whose depression is fueled by the fact that they feel trapped in their life and can't seem to break their way out of it. Bust out of these habits, one at a time and you will notice a big change.

TIP! When you are starting to feel yourself getting depressed, find something that makes you laugh. When you find something funny, endorphins are released in your brain and they make you feel happy.

Small Pain, Big Stress

Chronic pain also affects mental health by altering stress levels. New research links even low levels of everyday pain to elevated emotional stress. Researchers rated pain levels in 93 subjects suffering from unrelenting pelvic pain due to endometriosis. An additional 82 pain-free volunteers served as control subjects. Chronic sufferers were divided into three groups: low pain, moderate pain and high pain.

Your diet can have a big impact on your mental state. Many people who feel depressed are not eating a well-balanced and nutrient-rich diet, which only adds to the negative emotions that plague their minds. Make the necessary changes to your diet incorporating leafy green vegetables, lean sources of protein and healthy grains.

TIP! Cultivate outside interests or activities to help with your depression. A steady lack of interest in activities can really be a major factor in the onset of depression.

All three pain groups showed lower levels of a naturally occurring key hormone involved in stress response. And, patients with only moderate intensity pain reported elevated levels of perceived stress and poorer quality of life (Stress 2008;11:390-7). 

Dress to impress as a means of curbing your depression. Put on some nice clothes and go out. Not because there's a special event to go to, but just because you feel great! Doing what you can to make yourself look good and feel attractive will do wonders for the way you are feeling, and eliminate depression.

TIP! Change your negative behaviors that contribute towards your downward slide into depression. Replace your negative habits with positive habits.

Not All Pain is the Same

Research shows that, compared to acute pain, chronic discomfort is especially detrimental to areas of the brain responsible for cognition and emotion. To arrive at this conclusion, investigators pooled data from 92 studies published over a 15-year duration. Researchers opted to include only studies that used “well-designed” experimental procedures. All of the studies examined brain activity using chemical tests, or high-tech imaging tests, such as MRI (Eur J Pain 2005;9:463-84). 

Don’t Dismiss Pain Masking chronic pain with over-the counter or prescription painkillers does nothing to solve the underlying cause of the problem. Pain medication is also linked to a litany of short- and long-term side effects. In contrast, our chiropractic office focuses on determining the root of patients’ discomfort, and eliminating it for good. The longer you put off addressing the underlying source of your pain, the more your brain will be affected. But even if you have suffered from pain for years, scientists believe that it is possible to reverse the brain changes that may have ensued. Schedule an appointment with our office today. And, if you know anyone suffering from chronic pain, let them know how chronic pain affects the brain and please refer them to our office. 

Bless and be blessed... Always,

Lewis Meltz