By: Dr. Alyssa Musgrove
Now that the kids are back in school balancing homework and extracurricular
activities, it may feel like they have the weight of the world on their shoulders. The
truth of the matter is that, many times, they literally do.
Hauling a backpack loaded with books, school supplies, binders, lunch and water
bottles can add up to a significant amount of weight. (One textbook or binder can
weigh up to 3.5 pounds!) Carrying around this amount of weight on a daily basis
could be setting students up for future neck, shoulder, hip, back, muscle and joint
injuries. In fact, roughly 14,000 children are treated for backpack-related issues
annually.
Overstuffed, heavy backpacks create a forward trunk lean that rounds the upper
back, causing forward head posture. This awkward posture results in neck and
shoulder pain. It also makes it difficult for the muscles and ligaments to hold the
body up correctly. Shoulders are not made to hang things on, so a heavy load placed
on the shoulders alters the biomechanics and creates potential strain and tightening
of the muscles. Hips can become sore if a child is bending forward to compensate for
the backward pull of a heavy backpack. Knee pain is possible because of the change
in walking pattern and body posture due to an overweight pack.
The good news is injury is preventable, and there are ways for kids to carry
backpacks comfortably. The following four guidelines were established by Backpack
Safety International™:
1. Choose it Right
The size of the backpack should be proportional to the size of the person wearing it.
The height of the backpack should be no more than three quarters of the length of
the torso. The bottom of the pack should sit two inches from the waist. A backpack
that is too large invites you to fill it to capacity, which will go beyond healthy and
safe limits.
Don’t assume that paying more for the pack will guarantee your child’s safety. Look
for backpacks that have padded shoulder straps to prevent pinching the nerves
around the neck and shoulder area. Some packs have lumbar (low back) padding to
buffer the lower part of the back from the hard edge of books and other contents.
Also, opt for a waist strap when possible. The strap can be used to stabilize the pack
load and prevent injuries that occur if the load is swung.
2. Pack it Right
Backpack Safety International and The American Academy of Orthopedic Surgeons
recommend that no more than 15 percent of the child’s body weight be carried in
the backpack. For example, a child weighing 85 pounds should carry no more than
12 pounds in his backpack. If the child must lean forward to handle the load of the
pack, then it is too heavy. Books can be very heavy; so only carry items that are

necessary for that day’s activities. When packing the bag, use all available
compartments and pockets to help distribute the weight. Pack heavier things low
and towards the back, closer to the body. Check the backpack weekly to ensure the
weight remains manageable.
3. Lift it Right
Improper lifting can do damage to the spine — especially a child’s growing spine!
Say your child lifts a backpack 10 times a day and it weighs (conservatively) 12
pounds. With about 180 days of school per year, that is 21,600 pounds the child lifts
each school year. That is roughly 11 tons — the equivalent of 6 mid-size
automobiles — that your child lifts every year! Teach your child how to safely pick
up a heavy backpack by bending at the knees and lifting with the legs to protect the
back and shoulders.
4. Carry it Right
Children have creative ways of wearing their backpacks. Putting the load on the
front is no safer than the back. Most commonly, you see backpacks dangling by one
shoulder strap or hanging so low that the pack rests on their bottom, which pulls the
shoulder blades and spine far from the healthy, upright posture. The best way to
wear a pack is using both shoulder straps, with the pack positioned in the middle of
the back.
Rolling backpacks may be a viable alternative, but they have disadvantages, as well.
Wheels and handles can add as much as 20 percent to the overall weight of the
backpack — and that’s before you add books and other items. That makes rolling
backpacks often just as heavy as traditional backpacks. Rolling backpacks can also
be difficult to lift properly when carried up and down stairways, or getting in and
out of a vehicle. They also can present a tripping hazard in crowded hallways and
school corridors.
If you have been concerned about the effects of extra weight on your child’s still-
growing body and spine, your instincts are correct. Heavy backpacks can lead to
numerous problems from back and shoulder pain to poor posture. By carefully
choosing the right pack for your child, packing it correctly, and teaching your child
proper lifting and carrying techniques, you can help prevent future injury and pain.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove
draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food
allergy testing and lifestyle counseling to assist clients in achieving optimal health and
wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake
Oconee Village, Greensboro. The office can be reached at 706-454-2040.

By Dr. Alyssa Musgrove

A new school year is underway! As classes resume, children and parents are adjusting to new schedules and demands, including getting up early, completing homework and participation in a myriad of after-school activities. While this new schedule can be challenging for nearly anyone, if you have a child suffering from Attention Deficit Disorder (ADD) or Attention Deficit Hyperactivity Disorder (ADHD), the challenges you face can be even greater.

The Center for Disease Control (CDC) estimates 6 million children between the ages of 3 and 17 as having either ADD or ADHD, with rates continuing to rise. Yet other countries are not seeing the same rise in ADD/ADHD statistics.  Why?

In America, ADHD is viewed as a disorder with a biological cause. This means there is a checklist of symptoms and behaviors that classify a person as having ADD/ADHD, such as:

• Difficulty staying focused/paying attention
• Easily distracted
• Overlooking details
• Forgetful
• Daydreaming
• Easily confused
• Difficulty processing information as quickly and accurately as others
• Fidgeting/trouble sitting still
• Non-stop talking
• Frequently interrupts
• Impatient

Typically, the first course of treatment is a psycho-stimulant medication, such as Adderall or Ritalin, which comes with a frightening list of side effects. Sometimes only medication is used, or medication may be combined with behavior modification therapy. According to Dr. Daniel Amen, a double board-certified leading child psychiatrist who is well known for his research on the brain, this standard approach to treating ADD/ADHD has a very low success rate. He states in the United States, social circumstances, emotional traumas, food sensitivities and dietary factors are often ignored while medication is the preferred treatment. Dr. Amen points out the U.S. is the number one prescriber of stimulant medications, representing 80-85 percent of the world’s consumption!

Other countries, such as France, opt for a more holistic approach.  French doctors look for and treat the cause of the behavior problems by considering past emotional traumas as well as dietary factors.  As a result, studies show the French prescribe fewer stimulant medications and get far better results.

Dr. Robert Mendelssohn author of How to Raise a Healthy Child…In Spite of Your Doctor notes: “No one has ever been able to demonstrate that drugs such as Cylert and Ritalin (Adderall) improve the academic performance of the children who take them.”

As parents, teachers and doctors, we should do everything we can to keep children off these medications and, instead offer what their bodies truly need. By focusing on just three simple things, we can vastly improve the quality of life for our children:

Eat a Real Food Diet & Start the Day with Protein
As the French have discovered, diet plays a huge role in effectively treating ADD/ADHD. The fast food, junk food and processed food that make up most of the American child’s diet is devoid of nutrients, especially minerals, which are necessary to build a healthy brain and strong body. Refined sugar, artificial sweeteners, preservatives and chemical food additives can cause nutritional deficiencies and lead to ADD/ADHD symptoms.

Some top foods for attention deficit individuals are those high in B vitamins, which help maintain a healthy nervous system. According to the University of Maryland Medical Center, B6 is needed to make and use essential brain chemicals including dopamine, norepinephrine, and serotonin. Serotonin plays a significant role in sleep and is also related to impulse control, emotional moods, and aggression — all of which are symptoms of ADD/ADHD. Incorporate bananas, avocados, sunflower seeds, wild tuna and salmon or grass-fed beef.

For some people (especially those with ADHD) breakfast helps regulate blood sugar and stabilize hormones. It is very important to eat a healthy breakfast that contains at least 20 grams of protein in the morning.

Prioritize Sleep
Another important, and often overlooked factor, contributing to ADD/ADHD is lack of sleep. Studies have found children and teens who don’t get 8-10 hours of sleep each night will exhibit symptoms of ADD/ ADHD.

Stay Active
Regular physical exercise and outdoor play time for children with ADHD can help balance hormone levels, reduce stress, burn excess energy, and provide building blocks for healthy muscles and bones. Try engaging in something fun like dancing, martial arts, playing soccer or tag!

These recommended diet and lifestyle changes will help you conquer ADD/ADHD. The solutions are equally effective for children and adults.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

By Dr. Alyssa Musgrove

 

Do you want to be happier? Research has shown positive psychological well-being is directly linked with lower blood pressure, lower risk of heart disease, healthier cholesterol profiles and stronger immune function.

 

Happiness can be hard to define. Some experts describe it as having more positive emotions than negative emotions, and an overall satisfaction with life. Others view happiness as feeling good, living good and feeling part of a larger purpose.  Although some factors that affect happiness might be out of our control (certain life circumstances or tragedies), there are always actions we can take to elevate our mood. Here are a few of the most effective happiness hacks:

 

Spend time outside

Exposure to fresh air and natural light stimulates the release of endorphins, resulting in increased energy and positive mood. Just 20 minutes of sun exposure a day helps optimize vitamin D3 levels. (Vitamin D3 deficiency has been associated with chronic depression and Seasonal Affective Disorder. ) Mushrooms are one of the better food sources of vitamin D and are also rich in the antioxidant selenium. If you cannot get out in the sun and don’t like mushrooms, flavorless vitamin D3 drops are available to help support optimal levels.

 

Smell some citrus

Citrus scents and essential oils like orange, lemon, grapefruit and lime have been shown to improve mood, lower anxiety and create a higher level of calmness.

 

Spend time with a furry friend

Whether you own a pet, or temporarily foster one, animals have been shown to increase levels of happiness, sociability and activity. The Oconee Regional Humane Society is always looking for foster families, and they also encourage people to stop by to pet and love on the animals.

 

Turn up the music

Jamming out to your favorite upbeat songs can help reduce anxiety and stress.  That’s because listening to music you enjoy triggers the brain to release the feel-good chemical dopamine and lowers levels of cortisol, a stress hormone.

 

Exercise

Whether it be an hour-long cardio session or a 20-minute walk around the neighborhood, exercise releases endorphins, which naturally elevate mood.  In fact, research suggests regular physical activity may lead to lasting happiness, and is one of the most effective ways to prevent and treat depression.

 

Pick a bouquet

Flowers not only brighten a room but also brighten up your mood. Looking at flowers first thing in the morning leads to feeling happier and more energetic. Flowers can also brighten up your 9-to-5 workspace and have been shown to help increase creativity.

 

Practice gratitude

Having an attitude of gratitude can boost feelings of happiness and lead to an overall increase in energy and optimism. Consider writing down three things you are grateful for before you turn in for the night.

 

Try yoga

Yoga boosts your mood by integrating mental, physical and spiritual elements. At times yoga can be viewed as a form of meditation that demands your full attention as you move from one yoga position to another. Yoga increases balance and flexibility, while also centering and calming the mind.

 

Help another

Volunteering can improve health, happiness and longevity. Researchers have found when people dedicate time or money to help others, they experience higher self-esteem and psychological well-being.

 

Don’t forget your beauty sleep

Skimping on sleep can damage our daily performance and mood. Studies have shown that when we are sleep deprived, the function of the hippocampus (the part of the brain that processes our positive thoughts and memory) declines. Shoot for 7 to 8 hours of sleep a night, and make time to catch a nap if necessary.

 

Happiness is not only one of the most positive emotions we can experience, but it’s also the key to a fulfilled, healthy life. Incorporate as many of these happiness hacks into your life as you can, and you will be on your way to a healthy, happier you!

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By: Alyssa Musgrove

Summer is in full swing, with temperatures well into the 90s most days. When the mercury rises, everyone needs to take precautions to stay hydrated and healthy. But it isn’t just humans who need to be careful in the heat. Our pets – especially dogs — need to take care, too. Since it’s up to owners to help canines beat the heat, here are some tips to keep your dog safe and healthy this summer.

1. If it’s too hot outside for you, then it’s way too hot for your dog. When it’s heat wave-hot outside, the best place for your furry friend is exactly where you would want to be: at home in the air conditioning. For a dog, temperatures above 80 degrees Fahrenheit can be deadly. Jason Nicholas, veterinarian and chief medical officer at Preventive Vet, says once weather hits 80 degrees Fahrenheit, pet owners should start taking precautions. Nicholas says he’s seen far too many cases of dogs with heatstroke, a deadly, but completely preventable, condition.

While humans have the luxury of being covered in a massive, perspiring organ that cools us from head to toe, dogs’ thick fur coats make it harder for them to get rid of heat. Instead of sweating, a dog lowers its body temperature through panting. These heavy, quick breaths expel heat and cause moisture to evaporate, which cools the blood in the mouth and tongue. However, certain conditions make this technique ineffective. In high humidity, evaporation happens more slowly. This means that even in a nice, shady refuge, no amount of panting will bring down a dog’s internal temperature.

Additionally, panting doesn’t work as well for dogs with squashed noses, like pugs or Pekinese, who have a difficult time breathing as is and will struggle more in the heat. The same goes for elderly dogs or those with breathing conditions. Puppies are also at higher risk for heatstroke because they haven’t yet fully developed their ability to regulate their temperature.

2. Never leave your dog in a hot car, not even for a moment. Even with the car on and AC running, vets like Nicholas say it’s still not worth the risk. It doesn’t take long for temperatures in an enclosed car to reach deadly levels, and a dark dashboard or seat can spike up to a sweltering 200 degrees Fahrenheit.
3. Avoid walking at peak times. Go for walks in the early mornings and evenings when the air is a little cooler. While you’re out, keep walks short and bring water along to keep your dog hydrated.
4. Choose the right muzzle. If your dog needs to wear a muzzle on walks, make sure he is still able to pant. When a dog’s jaw is cinched together and he is unable to open his mouth on a hot day, he can’t release the heat. A basket muzzle or a rubberized muzzle can still allow the dog to pant but prevents him from biting.
5. Don’t forget the paws. With scorching sun comes scorching sidewalks. Nicholas says dog booties, preferably with rubber soles, can protect paws from burning. If your dog insists on going barefoot, avoid blacktop and cement, walk on grass and seek out shade when you can. Nicholas also says to avoid sunny beaches. We’ve all experienced the shock of stepping barefoot onto hot sand. Even a dog’s resilient paw pads are no match for that burn.
6. Stay cool with a vest. Consider investing in a cooling vest. These wet vests can be wrapped around your dog to help facilitate evaporation and keep him cool.
7. Skip the haircut. If you have a shaggy pet like a Chow Chow or sheepdog, your first instinct might be to shave those oppressive locks for summer. But fur isn’t only for keeping animals warm in the winter. In fact, it serves the opposite purpose in warm months, both cooling and protecting skin. When summer arrives, dogs shed their winter undercoats but retain a top coat. This lighter layer of hair insulates heat, keeping it away from the body. Plus, when dogs sprint, the thin topcoat flaps up and down like a million little fans to air out the hot skin beneath. To help along this summer coat, Nicholas recommends brushing. “Brushing your dog helps get rid of the undercoat they’re losing,” he says, “that will be trapping more heat than necessary.”

A dog’s summer coat also protects against the sun’s harmful UV radiation. “I don’t recommend shaving because it can increase risk for sunburn and skin cancer,” Nicholas says. If you’ve already shaved your dog, or you own a mutt with a bare butt like a Chinese crested, you can still protect its skin with Epi-Pet, an FDA-approved canine sunscreen. For light-skinned dogs, apply the same sun protection to exposed areas like noses, bare bellies, and tips of ears.

8. Know the signs of heat stroke. When the weather is particularly hot, it’s important to keep an eye on your dog’s behavior. Pay particular attention to the following symptoms of heat stroke in animals:

• excessive or exaggerated panting
• thick saliva
• dark red gums
• swollen tongue
• rapid heartbeat
• lethargy
• heavy drooling
• fever
• vomiting
• collapse
• seizures

If your dog is displaying any of these signs, take him immediately to the vet. Heat stroke kills quickly. Even waiting a few minutes could lead to permanent organ damage or death.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By: Dr. Alyssa Musgrove

We’ve entered the dog days of summer in Georgia. With temps continually in the 90s (and sometimes higher), we’re all looking for ways to beat the heat. Here are some simple ways to keep cool while the temperatures remain high.

Increase Vitamin C
University of Alabama researchers found Vitamin C increases tolerance for heat by delaying sweat gland fatigue, which reduces the risk and occurrence of heat rash and heat exhaustion. Researchers also discovered Vitamin C keeps body temperature from rising during heat exposure and can counteract the negative effects of sun damage. Supplementing daily with doses of Vitamin C, as small as 250 milligrams, can be helpful. If you are looking to increase your Vitamin C intake naturally, reach for the following Vitamin C-rich foods:

• Citrus fruits, such as oranges and grapefruit
• Berries
• Kiwi
• Guava
• Mango
• Peas
• Leafy green vegetables
• Red peppers
• Brussels sprouts
• Broccoli
• Cauliflower

Stay hydrated
A quick way to overheat in the summer is by being dehydrated, so sneak in extra water whenever you can. Seasonal produce like watermelon, cucumber and cantaloupes contain a large amount of water. They are also easy to digest and do not need to be cooked.

Peppermint tea is a great way to stay hydrated and also cool down. Peppermint contains menthol, which tricks the body into feeling cold. You can also spray mint tea or peppermint oil mixed with water on your skin to provide a cool feeling.

Coconut water is also known for its cooling properties and is a great source of electrolytes, which are lost through sweating. Coconut water is a great cure for leg cramps and is a relatively low-calorie, low-sugar substitute for sports drinks. I always recommend purchasing coconut water that is stored in the cold section of the grocery store. The unrefrigerated coconut water on store shelves is usually pasteurized, which kills the nutrients and electrolytes obtained from fresh, raw coconut water.

Skip the barbeque and ice cream
High protein foods like red meat and high fat foods such as ice cream can be difficult for the body to digest. Digesting these foods requires the body to expend extra energy, which raises body temperature. Try snacking throughout the course of the day, instead of sitting down for a large, heavy meal. And reach for lower fat frozen desserts, such as sorbet or shaved ice, instead.

Find a spot of shade
If you are out and about and want to cool down, find a leafy tree to sit under. The shade from trees is actually cooler than shade from buildings and other man-made objects. A tree maintains its temperature by circulating water inside itself and releasing moisture into the atmosphere to keep itself and the air around it cool, a process called transpiration. In contrast, buildings tend to trap heat and radiate it back into the surrounding environment.

Create a cross-breeze
When it is 80 degrees outside, it only takes an hour for your car to reach 125 degrees inside. Instead of cranking the AC and walking away (or sitting in the car and suffering while it cools down), try creating a cross-breeze by rolling down the passenger side window and then opening and closing the door opposite of that window several times to quickly draw the hot air out.

Dress for the occasion
Wear white or pastel colors, which reflect light, as opposed to dark colored clothes, which tend to trap heat. Whenever possible, choose loose-fitting clothes, such as shorts and dresses. Loose-fitting clothes provide better air flow to keep you cool.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

By: Dr. Alyssa Musgrove
Did you know eating fish once or twice a week may increase your lifespan by more then
two years? Research also suggests eating fish weekly reduces your risk of dying from
cardiovascular disease by 35 percent.
I’m originally from Alaska and from May to September is peak season for salmon
fishing. Wild salmon is one of the most nutritious foods on the planet, with one of the
highest concentrations of omega-3 fatty acids. Omega-3 consumption can help prevent
bone fracture, increase brain function, improve memory and prevent Alzheimer’s disease.
Salmon is also a natural anti-inflammatory food. Consuming salmon regularly can
reduce the risk of developing atherosclerosis, strokes and hypertension. Dry eye
syndromes, macular degeneration and risk for glaucoma can also be helped by eating
salmon. Some studies show consuming fish rich in omega-3 fatty acids just one time per
week can even prevent cancer.
A single serving of salmon contains more than one day’s worth of vitamin D. Vitamin D
deficiency has been linked to many issues from rheumatoid arthritis to osteoporosis. A
study done by the National Health and Nutrition found 7.6 million children across the
United States were vitamin D deficient.
When purchasing salmon, do not purchase farm-raised salmon. Farm-raised salmon not
only has poor nutritional value, containing just a fraction of heart-healthy omega-3 fatty
acids, it also contains high levels of toxins, pesticides and mercury. Farm-raised fish are
also fed a dangerous red-pink dye to make their flesh look more like fresh wild caught
salmon.
Alaskan salmon is the least contaminated species of salmon and Alaska sockeye salmon
is the best of them all. Alaskan salmon is not allowed to be farmed, so when you buy any
Alaskan salmon, you can feel confident that it is wild caught. Sockeye salmon has one of
the highest concentrations of astaxanthin of any food. Astaxanthin is a powerful
antioxidant that reduces free radicals in the body and scavenges lipids. Astaxanthin’s
antioxidant properties have been shown to improve eye health, cellular health, immune
system and skin health (improving elasticity, reducing wrinkles).
Sockeye salmon can be identified by its color — the flesh is bright red (not pink) courtesy
of its astaxanthin content. Wild sockeye salmon is also very lean, so the white stripes of
fat on the meat should be very thin. If the fish has wide fat striping, and the fish is a pale
pink color, it is farmed.
Salmon is one of the most nutritious foods and one of the most delicious! Growing up, I
had the opportunity to eat more fresh salmon than most, and had fun catching it. Here is
my mother’s secret salmon baste recipe — guaranteed to impress summer guests at your
next BBQ.
Bette’s Salmon Baste Recipe

2 TBSP brown sugar
2 TBSP butter
2 TBSP soy sauce, liquid aminos or coconut aminos
2 cloves of minced garlic
1 TBSP lemon juice
½ teaspoon pepper
Baste: Add all ingredients together and heat on stovetop stirring until blended.
Salmon: Rub salmon filet with olive oil and salt, and place flesh side down on hot grill or
pan for 3-5 minutes to sear. Next, turn over the filet to be skin side down and cook 6-8
more minutes depending on thickness of the filet. Using a brush, baste the salmon along
throughout the cooking process.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove
draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food
allergy testing and lifestyle counseling to assist clients in achieving optimal health and
wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake
Oconee Village, Greensboro. The office can be reached at 706-454-2040.

By Dr. Alyssa Musgrove

 

Neck pain is a common complaint and, when you take a moment to consider the anatomy of the body, it’s easy to understand why.  The neck is comprised of a relatively small muscle group whose main purpose is to hold and support the head.  Depending on a person’s frame, the head can weigh anywhere between 10 to 16 pounds — about as much as a bowling ball.

 

Imagine holding a bowling ball above your head all day long.  It would be natural — and expected — for your muscles to get fatigued. Now imagine holding that bowling ball above the head, but slightly in front of your shoulders. If you actually tried maintaining that position (which mimics the poor posture we exhibit when the neck moves forward of the shoulders), you would quickly notice a tremendous amount of tension and stress in the neck and upper back.

 

Poor posture is one of the biggest causes of neck pain and tension, and it has become an epidemic in today’s society — especially with the widespread use of computers, tablets and mobile phones. When we stand or sit correctly, our ear should line up with the center of our shoulder. Any time the ear moves forward of the shoulder, such as when you look down, it strains the muscles and increases stress to the neck and spine.

 

Chronic poor posture can lead to problems with discs, muscles and joints in our neck, as well as cause constricted blood vessels and pressure on the nerves. Slouching also results in 30 percent less oxygen intake, leading to poor energy and fatigue.

 

Taking steps to improve our posture can help relieve neck and back pain, while also helping us look younger and more confident. Studies have also shown that adopting an upright posture helps improve mood and self-esteem, allowing people to more effectively manage their stress.

 

To practice good posture, use a door or wall as a guide. Place your back against the wall with your heels and the back of your head against the wall. Your ear, shoulder, hip, knee and ankle should all be in alignment. This is the proper postural alignment to maintain once you step away from the wall. It may feel awkward at first because your muscles have become accustomed to poor posture, however, the more you practice this alignment the more natural it will become.

 

Here are a few more simple fixes for common posture problems that lead to neck pain.

 

1. Sleep posture. Sleeping on your stomach is one of the worst postures for your neck and back. The best sleeping postures are on your side with both knees bent (some people like to put a pillow between their knees) or on your back with a pillow under your knees. Make sure you have a pillow that properly supports your neck while sleeping. The key is to ensure the head stays level when you are lying on your side. The spine should be in proper alignment, without the head tilting up or down. If you are on your back, your chin should be in a neutral position.
2. Slouching. People often sit this way because they feel it is more comfortable. In this position your muscles do not work as hard, but your back and neck muscles, as well as your discs and nerves, are under tremendous stress. To correct this, you must adjust your posture and learn to sit up straight. Exercises to help improve this posture include core, back extension exercises and exercises that strengthen your buttocks/glutes. Planks, back extensions and bridges are all helpful.
3. “Text Neck” or Hunched back. This posture results from sitting at a computer, using a tablet for long periods of time, or texting on your mobile phone. It can also develop in those who spend a lot of time reading, quilting or doing any type of work that requires looking down. This posture leads to tight chest muscles, weak upper back muscles and a forward head posture. To help correct this posture, it is important to stretch the chest and neck muscles on a daily basis. Try these exercises to strengthen the upper back and neck muscles:

• Neck range of motion exercises. Slowly turn your head from left to right, looking over each shoulder. Do this 10 times in each direction. Next, tilt your ear toward your left shoulder and then your right shoulder. Do this 10 times slowly to each side. In addition to tilting your head toward your shoulder you can then slowly rotate your chin toward your armpit to increase stretch in back of neck and then rotate chin toward ceiling to further stretch the front of the neck. Finally, jut your chin forward and then tuck your chin backward (like a turtle). Do this 10 times in each direction.
• Chest stretch. Stand in an open doorway and grasp the doorframe on each side. Lean forward while holding on to the doorframe. This will help stretch your chest muscles.
• Exercise on a rowing machine, making sure to use good form. This will help strengthen your back muscles and the rear shoulder muscles helping to reduce the hunched back posture.

 

So, sit up straight, stop slouching and utilize the recommended exercises. The more you practice good posture, the more it will become second nature, while helping you to finally get rid of that pain in your neck.

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

 

By Dr. Alyssa Musgrove

It’s that time of year when we are exposed to the rays of the sun at the pool, on the lake,
getaway beach vacations and outdoor activities like golf or tennis. Reaching for sunscreen
before spending time in the sun has become an automatic reaction for many of us. We have
been taught sunscreen is a “must” if we want to prevent skin cancer, but is this really the case?
According to the Skin Cancer Foundation, more than 5.4 million cases of nonmelanoma skin
cancer were treated in over 3.3 million people in the US in 2012, and more people are diagnosed
with skin cancer each year in the US than all other cancers combined. In fact, the American Cancer
Society has stated that in the decade between 2008 and 2018, the number of new melanoma
cases diagnosed annually has increased by 53%.

So that begs the question: If we are buying and using more sunscreen, why has skin cancer
increased? According to the FDA “data fails to show that sunscreen use alone helps prevent premature skin
aging and skin cancer.” There is more to decreasing the risk for skin cancer than simply
lathering on some lotion. The National Cancer Institute states that your risk of “skin cancer is
related to lifetime exposure to UV radiation.” So, skin cancer prevention begins in childhood. As
in all things, the earlier we begin, the less risk we have for disease.

Sunscreen use also has some other potential health risks. Many sunscreens contain harmful
chemicals. A recent review of sunscreens by the Environmental Working Group states, “Our
review…shows that some sunscreen ingredients absorb into the blood, and some have toxic
effects. Some release skin-damaging free radicals in sunlight, some act like estrogen and disrupt
hormones, and several can cause allergic reactions and skin irritation.”
Most commercial sunscreens use chemicals to absorb UV rays; these chemicals are linked to
hormone disruption, oxidative damage, congenital birth defects, contact dermatitis, and even
weight gain. Among the key ingredients to avoid:

● Oxybenzone
● Octinoxate
● Octinsalate
● Avobenzone
● Homosalate
● Octocrylene

Sunscreen has also been shown to block the body’s ability to absorb Vitamin D, which is vital for
our overall health. Our main source of Vitamin D is from sun exposure. In about 10 minutes you
can absorb 10,000 IUs. Low Vitamin D levels have been linked to a variety of health problems including arthritis, cancer and depression. When we use sunscreen and block our body’s ability to get the Vitamin D we need, then our health can suffer. Vitamin D is helpful in preventing cancer, as well as improving the function of our immune system. It is also vital for good brain function, strong muscles and bones, and a healthy cardiovascular system. If you avoid the sun, get your vitamin D levels checked by your health care provider. A growing number of the
population is deficient thanks to sunscreens and spending more time indoors.

Does all this mean we should never use sunscreen? Not necessarily. However, we should make
wise decisions and healthy choices when it comes to the use of sunscreens and sun exposure.
Here are some simple steps you can take:

1. Make sure to get at least 20 minutes of sunlight 5 days a week without sunscreen on
arms, legs and face. Wear a hat and a shirt with sleeves once you have had adequate
sun exposure to prevent sunburn.

2. Reduce your risk for oxidative damage by eating a healthy diet that includes lots of
veggies and Omega 3 fats. Often when people burn easily and/or get sun poisoning,
they are frequently deficient in essential fatty acids.

3. Choose a zinc oxide or titanium dioxide-based sunscreen. Both offer full sun protection
by blocking UV rays from reaching the skin. Look for non-nanoparticle sized zinc and
titanium as the only active ingredient on product labels. Good brands are Aubrey
Organics, Kiss My Face and Badger. Visit the Environmental Working Group website at
www.ewg.org/sunscreen/ to review their annual guide to safer sunscreens to help you
make the right purchase.

4. When using a quality natural sunscreen, make sure to use it liberally and often,
especially if you are in the water or sweating. Most people do not use enough sunscreen
and can be overexposed to UVA/UVB, which can lead to skin cancer.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of
techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to
assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at
1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

by: Dr. Alyssa Musgrove

 

It’s summertime and many people are gearing up for long-anticipated vacations. But while travel during the summer months is fun and exciting, it can wreak havoc on your body and health — particularly if you’re traveling by plane.

 

Studies have found one in every five people may experience a cold or illness following air travel. Add to that the other unpleasant “side effects” of travel, including stiff and painful joints, dehydration, swollen feet, sluggishness and high amounts of stress, and it becomes easy to see why many of us feel less than 100% after a trip.

 

There are many factors working against our immune system when we travel. To start, airplanes are a small enclosed space where people of all ages, from all over the world, stay for a long period of time. The University of Alabama conducted a study that found germs can stay up to seven days on a plane. The areas where the most germs can be found inflight are armrests, seat belts and buckles, seat pockets, tray tables and the touchscreen entertainment.

 

Lower oxygen levels at altitude (even in pressurized cabins) and low humidity in the cabin also play a factor. Decreased humidity can cause the mucous membranes in our nose and throat to dry out. The mucous membranes in our body are designed to protect us from most germs, bacteria and diseases we come in contact with everyday. Dehydration is also common during flights, resulting in dry itchy skin, red eyes and a parched mouth.

 

Is it possible to combat some of these issues?  The answer is, yes. Here are a few things you can do to help prevent illness and improve your summer air travel experience:

 

Rest Up. Be sure to get plenty of rest before your flight — a solid 7-9 hours is ideal. Rest is one of the best things we can do to ensure the immune system is performing at an optimal level.

 

Eat Well. What you eat has a huge impact on the strength of your immune system. While it can be difficult to make healthy food choices while traveling, do your best to focus on fruits and vegetables to nourish and strengthen the body. Options are improving at airport grab-and-go stores, so reach for snacks like crunchy snap peas or easy-to-peel bananas and oranges. Fresh fruit and cheese or vegetables and hummus are great inflight options. Try to avoid salty foods like chips and roasted nuts as they can speed up dehydration, which already occurs as a result of the pressurized cabin environment.

 

Bring Your Own Bottle. The best and easiest way to stay hydrated is by bringing your own water bottle. Most airports have water bottle filling stations, which makes it easy to fill up before your plane boards. It is recommended to drink at least 8 ounces of water for every hour of flight time. Skip the coffee and adult beverages — both speed up the dehydration process. Reach for tea over coffee. Most airlines have a couple basic tea options, but you can always bring your own tea bag and ask for hot water on the flight.

 

Stretch and Roll. If you suffer from regular joint pain, you might notice an increase in discomfort while flying.  This is because changes in air pressure can trigger an inflammatory response. Most airplane seats intensify pressure on your lower spine and have an odd angle for your neck, causing tension in muscles and stiffness in your back. Well-worn joints might be stable until crammed into tiny chairs and sitting for long periods of time. I always fly with an inflatable lumbar support pillow to prop behind my lower back, which does not take up much room in my bag and is easy to find online. I also usually travel with my collapsible foam roller so once I get to my destination, I can roll out my muscles and fascia. Stretching and foam rolling can help rehydrate muscles, relieve muscle stiffness and make you feel great again! Short strolls down the aisle while in flight can keep your joints moving and ensure proper circulation.

 

Reach for Supplements. Start boosting your immune system two to three days before you fly and for a few days after you return. There are always options like Airborne and Emergen-C for general support. Vitamin C can boost your body’s ability to fight airborne germs and reduce symptoms or duration of a cold. Other options are oregano oil, elderberry, echinacea, green juice (with low to no sugar content), Vitamin D and B-complex. Adaptagens like ashwagandha, licorice root, rhodiola and ginseng can help support stress and reduce symptoms of jet lag.

 

Wishing everyone safe travels — and good health — this summer!

 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.

 

Eating on the go
By: Dr. Alyssa Musgrove

Summer is here and, if you’re like most people, you likely have some vacations planned. When itcomes to traveling, planning ahead is always key to a successful excursion. This is especially true when it comes to eating. Whether you’re traveling by car, boat or plane, a little forethought and preparation can help ensure you have what you need to remain comfortably fed without resorting to junk food.

Raw vegetables make a great travel snack, providing both nutrition and convenience. Celery sticks, baby carrots, sugar snap peas and sliced cucumber with a pinch of salt are all highly portable. There are also many simple recipes for salads in a jar. Simply prepare your jar salad in advance and pack a fork for a healthy and easy meal on the go.

Other simple snacks include crackers paired with meat sticks and pre-cubed cheese. Nuts are a great high-protein option. You can make your own trail mix by mixing raw nuts and seeds in a sandwich bag or small reusable container. Fresh fruit, such as apples, grapes or oranges, is a great portable source of fiber. Small packets of nut butters are great with crackers or can pair nicely with a banana.

A simple travel smoothie recipe is another great tool to have in your arsenal. Have to catch an early morning flight or a red eye? It always pays to head to the airport prepared. Pack a shaker bottle and a serving of protein powder in a sandwich bag or just dry in the bottom of the bottle. Once at the airport, order cold or steamed milk from a coffee shop and blend it with the protein powder for a high protein latte. This is a foolproof way to balance your blood sugar, curb your appetite and keep you satiated, which makes you much less likely to reach for junk food later.

If you’re headed out and want to pack your lunch, look no further than these healthy roll up recipes:

Pickle Roll Ups
Pickle roll ups are a tasty snack that only take 10 minutes to prepare and yields up to 30 servings! Gather an 8-ounce package of cream cheese (brought to room temperature), 16 ounces of whole dill pickles and ½ pound thinly sliced deli ham. Grab a slice of ham, slather with cream cheese and place a pickle in the middle of the ham slice. Roll the pickle in the ham, and then slice evenly into bite-sized pieces. For variety, try using corned beef instead of ham or whipped cream cheese instead of a block.
Some people like adding a couple tablespoons of dry ranch dressing mix to the cream cheese for added flavor.

Turkey Caprese Roll Ups
Turkey caprese roll ups are a low carb, high-protein snack option, with no bread or tortilla needed. These can be made in advance and are a great snack to store in the cooler. Gather thinly sliced deli turkey breast, pesto, fresh tomato slices and fresh mozzarella. Spread the pesto on the top of the turkey slices, layer with tomato and mozzarella. Roll up the turkey, slice and enjoy.

Turkey Club Roll Ups

These turkey club roll ups take just five minutes to prepare and have such a punch of flavor, you won’t even miss the bread! You’ll need romaine lettuce leaves, lunch meat of your choice, cooked bacon, avocado, and your favorite sandwich spread. Begin by laying parchment paper on a cutting board or large plate. Remove the stems from your romaine lettuce and lay the lettuce on top of the parchment paper, overlapping pieces until you form a 10” by 8” rectangle of lettuce. Drizzle your sandwich spread of choice (anything from mustard to ranch to mayonnaise or jalapenos). Next, layer your lunch meat, followed by the tomatoes, bacon, and avocado. Use the parchment paper to help roll the sandwich into a tight tube by folding in the ends as you roll. Slice the sandwich in half and fold down the parchment paper as you eat, with no mess!

Eating healthy while traveling doesn’t have to be a challenge. Whether you’re traveling for work, vacation or out of the country, a little advance planning can help eliminate stress and ensure you stay healthy, well fed and on track with your nutritional goals.

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a varietyof techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.