By: Dr. Alyssa Musgrove

Have you ever experienced pain in the front of your lower leg after vigorous physical activity? If so, you may have experienced shin splints, a common injury that occurs between the knee and ankle.

While not a serious condition, shin splints can be very painful and can reoccur. Shin splints may start out as a muscle ache and then progress into sharp, shooting pains accompanied by swelling. The pain is usually located on the front of the lower leg, along the outside or inside of the shin. The pain begins when you perform weight-bearing physical activity and worsens after exercising is complete. In severe cases, any weight-bearing activity, such as standing or walking, will make the lower leg throb or burn.

The pain associated with shin splints results from an excessive amount of force on the shin bone, muscles and tissues that attach to the surrounding area. The force causes inflammation and swelling of the tissues, which increases the pressure leading to pain.

Common causes of shin splints include:

• beginning a new exercise routine
• running with bad form
• improper alignment of the feet (i.e. fallen arches, overpronation, supination, flat feet)
• not allowing appropriate recovery time
• running on hard surfaces, such as pavement
• running on unstable terrain or uneven surfaces
• activity that involves going uphill or downhill
• wearing new sneakers too long
• wearing worn-out sneakers
• improper warm-up techniques before activity
• lack of flexibility or mobility
• not properly stretching after activity
• sudden change in physical activity
• a previous injury that healed incorrectly
• participating in sports that have fast stops and starts, such as soccer, tennis, basketball, racquetball and dancing

Shin splints can also be caused by repetitive stress placed on connective tissues, as can happen with over-training. If the root cause of your pain is not addressed, the pain can reappear quickly.

There are some steps you can take at home to help ease the discomfort of shin splints. Since the injury is caused by activity, rest is always the most important step. Rest allows the body time to recover and can make a huge difference. Rest does not mean being inactive and idle all day. Rather, just decrease the intensity and duration of your activity to allow your legs time to heal.

Ice or cold compresses placed directly on the problematic area can reduce the swelling and help numb the pain. Apply for 10 to 20 minutes at a time and repeat 3-5 times for the first few days. Elevate the legs for additional healing.

To prevent shin splints – or keep them from reoccurring – follow these steps:

• Focus on proper tissue recovery after activity. Foam rolling, massage and stretching the calves can all be helpful. To foam roll the calf muscles, place the foam roller on the floor. Place the lower part of your leg on top of the foam roller, and move the leg back and forth and side to side, for 30 to 60 seconds. Repeat 5 to 10 minutes daily.
• Wear supportive shoes. Some sneakers support your feet and shins more than others.
• Replace your shoes once they are worn out, typically every 350 to 500 miles.
• Consider adding arch support. Insoles are a great addition that can properly support your feet. Be sure to talk to a professional who specializes in measuring and assessing feet and arches.
• Wear compression socks or compression wraps. Both can be helpful in supporting the soft tissue surrounding the shin.
• Incorporate cross-training. Perform multiple types of exercise each week, rather than continually performing the same activity with the same force. This helps reduce the amount of repetitive stress on your legs, builds strength in other areas and takes pressure off your shins. For example, if you are a runner, try breaking up your weekly activity by adding a day or two of yoga, TRX, biking, swimming or simply walking.
• Warm up prior to activity and perform proper stretching before, after and in between workouts – especially focusing on the glutes, IT bands and calves.
• Do not exercise through the pain.
• Ensure you maintain proper form when exercising.

Some choose to self-diagnose shin splints, but it is always advised to see a doctor or physical therapist. They can take a proper case history, perform a physical exam and take an x-ray in order to prescribe the appropriate treatment and rule out more serious injuries that can mimic shin splints, such as a stress fracture.

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.

 

Easy Ways to Boost Your Immune System

By Dr. Alyssa Musgrove

Every day we are exposed to organisms that touch our skin, are inhaled, swallowed and inhabit our mucous membranes. The immune system is the body’s defense mechanism against sickness and disease. When the immune system is up to par, we stay healthy. When the immune system is compromised or underactive, we have a higher risk of developing health conditions and infections.

With school back in session and fall just around the corner, It is important to focus on maintaining a healthy immune system. There are many things we can do to improve our immunity and decrease our risk of illness. An ounce of prevention is truly worth a pound of cure, so wash your hands frequently and avoid being around people who are ill. Below are a few more ways to stimulate your immune system:

1. Reach for Oils:

Essential oils like oregano, myrrh, cinnamon, frankincense, and clove have immune-stimulating effects on the body. Oregano oil is known for its antifungal, antibacterial, antiviral and anti-parasite compounds.  Myrrh also has antibacterial, antifungal and antiseptic properties. Clove contains 30 times more anti-oxidants than blueberries! (Antioxidants help protect the body against bad viruses and bacteria and reverse the damage of free radicals.) Cinnamon has protective, immune-boosting properties.

Clove, oregano and cinnamon oils are very hot and should be diluted before any use (at least 1 drop of essential oil to 3 drops carrier oil). Also, since the oils are very potent, they should not be taken for more than two weeks at a time.

2. Try Echinacea:

Echinacea has been shown to be powerful immune system stimulator. The University of Connecticut conducted a study that was published in the Lancet Infectious Diseases Journal that found echinacea can reduce the chance of catching a cold by 58 percent! The study also found echinacea reduces the duration of the common cold by almost one and a half days.

3. Add Some Astragalus:

Traditional Chinese medicine has been using Astragalus for thousands of years because of its adaptogen properties. Adaptogens are a unique class of healing plants that help balance, restore and protect the body making you even more resilient to the damaging effects chronic stress has on your immune system.

4. Go for Ginger

Research has found ginger can help restore proper function of the immune system.  Ginger may also help cleanse the lymphatic system, which is our network of tissues that help rid the body of toxins and waste. Ginger is particularly effective in calming the body during bouts of nausea. It can be purchased as an essential oil, as well.

5. Experiment with Elderberry

Several studies have shown elderberry has the power to boost the immune system and help treat symptoms of the flu and common cold. Journal of International Medical Research found when elderberry was used within the first 48 hours of onset of symptoms, it reduced the duration of the flu, with symptoms being relieved within an average of four days.

6. Boost Your Vitamin D

As the weather cools and we head into fall and winter, we are naturally getting less sunlight exposure. As a result of this, our body produces less vitamin D. Research shows that vitamin D promotes immunity and helps protect the body from infection. Consider adding some foods high in this important vitamin, including halibut, carp fish, mackerel, eel, salmon, maitake and portabella mushrooms, rainbow trout, cod liver oil, sardines, eggs and tuna.

7. Reach for Fresh Juices

Green juices, made with fruits and vegetables, are packed with antioxidants, phytochemicals, minerals and vitamins – all of which provide a huge boost to the immune system. Try this immune-boosting juice recipe:

Ingredients (all should be organic):

-1 bell pepper (red, green, yellow or orange)

-1 head/stem of broccoli

-1 lemon

-1 cucumber

-1 knob ginger

-1 TBS apple cider vinegar

Directions:

Add all ingredients, except apple cider vinegar, to a vegetable juicer. Pour juice in a glass and add apple cider vinegar. Stir gently and drink immediately. Makes 2 servings.

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

 

Herbs and spices have been used throughout the ages, not only to enhance the flavor of foods, but also for improving health and fighting disease.

 

One of the best spices for improving your health is turmeric. Commonly used in Indian curries, turmeric is part of the ginger family and comes from the root of the Curcuma plant. The main active ingredient in turmeric, curcumin, has potent anti-inflammatory effects. Inflammation, if left untreated, can become a chronic health issue. And unlike aspirin or ibuprofen, curcumin reduces inflammation naturally, without damaging the liver or kidneys.

 

Here are some of the top health benefits of turmeric supported by research:

 

Arthritis. One study found osteoarthritis patients who added 200 mg of curcumin a day to their treatment plan experienced reduced pain and increased mobility. Another study done with patients suffering with active rheumatoid arthritis showed significant reduction in tenderness and swelling of the joints when using curcumin. The study also pointed out that curcumin treatment was found to be safe and did not have any adverse side effects.

 

Alzheimer’s Disease (AD). Many studies are being done on the effectiveness of turmeric for preventing and treating Alzheimer’s. Curcumin has been shown to help with reducing the amyloid plaques, or “tangles” of protein in the brain, associated with the disease. Curcumin also has anti-inflammatory and antioxidant properties that benefit the brain tissue. One study published in the Annals of Indian Academy of Neurology found turmeric helped improve the memory of patients with AD. There is no real treatment for AD, so prevention is key. Eating a low-inflammatory diet consisting of vegetables, fruits and lean meats, and spicing your foods with turmeric, is a great place to start.

 

Depression. Studies show curcumin can help increase levels of Brain-Derived Neurotrophic Factor (BDNF), a type of growth hormone in the brain linked to depression. Increasing levels of BDNF with curcumin has been shown to help fight depression. Other studies have shown curcumin can boost serotonin and dopamine levels, which also helps in reducing depression. One study found curcumin was as effective as Prozac in helping improve depression symptoms.

 

Heart Disease. Turmeric has been shown to reduce the oxidation of cholesterol in the body, which causes the plaques that lead to heart attack and stroke. Turmeric also contains vitamin B6, which helps reduce the homocysteine levels that can lead to increased heart disease risk. Other heart healthy benefits of turmeric include its ability to lower total cholesterol, raise HDL (”good” cholesterol) and lower LDL (“bad” cholesterol). One study showed an 11.63 percent decrease in total cholesterol, a 33 percent decrease in LDL cholesterol, and a 29 percent increase in HDL cholesterol when volunteers took 500mg of curcumin daily for seven days. Turmeric has also been shown to significantly lower triglycerides.

 

Cancer. There are many studies that have been done on the benefits of curcumin in cancer treatment. One study at the University of Texas MD Anderson Cancer Center found curcumin was able to differentiate cancer cells from normal healthy cells and create apoptosis (cell death) in only the cancer cells. Curcumin was also able to improve the health of non-cancerous cells.

 

Further research is also suggesting turmeric may be a promising therapy for other conditions, including Parkinson’s, diabetes, metabolic syndrome, high blood pressure, irritable bowel syndrome and gingivitis.

 

Turmeric has an earthy, peppery flavor. Add it to sautéed or roasted vegetables (such as cauliflower and broccoli), salad dressings, smoothies, fish, chicken, red meat, and soups — especially lentil soup. Just be sure to use turmeric rather than curry powder, since pure turmeric powder has the highest concentration of curcumin. It is important to use the spice in conjunction with healthy fats such as coconut oil, olive oil, ghee (clarified butter) or coconut milk, as the fats help increase absorption. Using black pepper with turmeric also helps absorption.

 

You can buy organic turmeric powder at the grocery store in the spice section, or fresh in the produce section near the ginger. One caution: curcumin is a very potent yellow pigment and can permanently discolor surfaces when chopping if you aren’t careful.

 

Many people choose to take turmeric in a supplement form. I have had great success recommending supplements containing turmeric to my patients. It has been approved by the FDA, and doses of around 200 to 400mg daily for prolonged periods have been found to be safe and beneficial. If you have a chronic inflammatory condition, you may want to take about 1,800mg per day. Again, for best absorption make sure to take your supplement with a healthy fat such as coconut oil or olive oil, or take your supplement with a meal that contains healthy fats.

 

Turmeric can impact your platelet activity, so if you are scheduled for surgery, or use a blood thinner such as Coumadin, you may want to avoid turmeric and make sure to discuss your use of turmeric with your doctor.

 

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

 

 

Regular exercise offers major health benefits. To get the most from your workout while staying at a level that is safe, it is recommended to monitor how hard your heart is working. Your target heart rate is a range of numbers that reflect how fast your heart should be beating when you exercise. Knowing your heart rate can help you track your health and fitness levels and achieve your training goals.

 

To begin, let’s go over some basics regarding your heart rate. Resting heart rate is the number of times your heart beats per minute when you are at rest. An ideal time to check your resting heart rate is in the morning before you get out of bed, ideally after a restful sleep. Generally speaking, normal is between 60 and 100 beats per minute. As far as resting heart rate goes, lower is better. If you have a low resting heart rate it usually means your heart muscle is in great condition and does not have to work as hard to maintain a steady beat. An elite athlete may have a resting heart rate as low as 40 beats per minute.

 

In order to calculate your maximum heart rate, subtract your age from 220. For example, for a 50-year-old person, 170 is the maximum heart rate. Your target heart rate is a percentage of your maximum heart rate and is dependent on your level of exercise.

 

Beginners should exercise at 60% of their maximum heart rate, intermediate at 70% and advanced at 85%. During moderate intensity activity, you should be about 50-70% of your maximum heart rate. So, continuing our example above, if our 50-year-old person is exercising at moderate intensity, he would calculate his target heart rate zone by taking his maximum heart rate (170) and multiplying it by .5 and .7. This would give him a target heart rate zone between 85 and 119.

 

(Keep in mind some drugs and medications affect heart rate, resulting in a lower maximum heart rate and target zone. If you have a heart condition or take medication it is always best to check with your primary healthcare provider.)

 

Some machines at the gym make it easy for you to monitor your heart rate while exercising. For example, most treadmills have a spot where you place your hands and it will calculate your heart rate for you. Some people enjoy wearing a fitness tracking device that will also calculate and track your heart rate for you, making it super easy. If you do not have a fitness tracking device, you can calculate your heart rate manually by taking your pulse.

 

The most accurate way to take your pulse is by using your first two fingers (pointer and middle finger), placing them on the inside of your wrist or the side of your neck just below the jaw bone. Use just the tip of your first two fingers and press lightly over the artery until you feel a steady pulse. Count your pulse for 30 seconds (you will need to set a timer or use the second hand on a clock) and then multiply it by 2 to find your beats per minute. You want to count your pulse immediately upon stopping exercise.

 

So, what exactly does our heart rate tell us? If your heart rate is too high while you are working out, it means your body is having to strain, and it’s a strong clue to slow down. If your heart rate is too low, you may want to consider pushing yourself a little harder during exercise. If you are just starting to get active, aim for the lower range of your target heart rate zone, for example 50% of your maximum, and gradually build up to 75%.  Over time your body adapts to the increased demand and you can comfortably exercise up to 85% of your maximum heart rate.

 

Workouts should consist of a 5- to 10-minute warm up, followed by 20 to 30 minutes of consistent exercise where your heart rate is in your target zone, followed by a 5- to 10-minute cool down. The purpose of a warm up is to gradually increase your heart rate and prepare your muscles and circulatory system for training. This helps prevent injuries to the ligaments, muscles and joints. Your cool down period will gradually lower your heart rate to normal before stopping, preventing unwanted side effects like nausea and dizziness. Monitoring your heart rate is a simple way to determine if you are training safe and effectively.

 

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

Over 2,000 years ago Hippocrates, the father of modern medicine, said “All disease begins in the gut.” And, as it turns out, he was right. Seventy to 80% of our entire immune system is located in the digestive tract. What’s more, the gut is responsible for creating 95 percent of serotonin and may have significant impact on brain function and mood. This is why our digestive system is often referred to as the “second brain.”  If we want to stay healthy for a lifetime, it is important to pay attention to our gut health.

There are about 100 trillion bugs, better known as bacteria, that live in our digestive tract. Some of these bacteria are “good” and some are “bad.” The good bacteria support immune function and enhance nutrient absorption. To stay healthy, our bodies need to have more “good” bacteria than “bad.”

But how can we determine if we have the right ratio of good bacteria to bad bacteria?

Our bodies let us know by the symptoms we experience.

When our gut flora becomes imbalanced, the result can be constipation, diarrhea, heartburn, bloating and irritable bowel syndrome.  Other symptoms include chronic fatigue, premature aging, joint and muscle pain, weight gain, insomnia, eczema, acne, asthma and even autism.

An increase in bad flora can occur when we are stressed, eating packaged and processed foods, eating fast foods, consuming sugar, overdrinking and overindulging. That’s because the “bad” bacteria feed on the sugars and fats found in these foods. Another cause of imbalanced gut flora is eating mostly cooked foods. Cooking can destroy essential nutrients and enzymes important for good digestive health. Antibiotics can also disrupt the overall gut flora balance.

Doctors and researchers are also beginning to realize that a “leaky gut” can be the cause of a host of health issues. Leaky gut, or intestinal permeability, is caused when the lining of the small intestine becomes damaged (typically by diet or medication).  Once this lining is damaged, undigested food particles, toxic waste products and bacteria “leak” through the intestines and into the blood stream. These substances entering the blood can cause an autoimmune response in the body, including bloating, food sensitivities and allergies, irritable bowel, rheumatoid arthritis, fatigue, digestive issues and skin problems.

The good news is that by making a few lifestyle and dietary changes, we can alter the diversity and number of microbes in our guts for the better and heal the gut. We need to begin with eating “real” food. Vegetables and high-fiber foods, such as green leafy vegetables, garlic, onions and artichokes, feed the “good” bacteria. We should also eat at least 50% of our food in a raw state. Eating a daily salad with lots of colorful vegetables is a simple way to accomplish this. Fermented foods, such as sauerkraut, kimchee, yogurt, miso, tempeh, olives, pickles and kefir, can also help improve gut health. (Although it is best to make sure the yogurt and kefir and unflavored, since “bad” bacteria breed on the added sugars.)

Another way to improve your digestive system is to improve your stomach acid. When we have proper acidity in the stomach, germs and foreign invaders such as parasites and bad bacteria are destroyed before they can get to the gut. Many people assume they have too much stomach acid due to chronic heartburn or acid reflux.  Often, however, these symptoms are caused by low stomach acid.

Both probiotics and prebiotics can help increase healthy gut bacteria. A high-quality probiotic is typically consumed in capsule form. Prebiotics, on the other hand, can only be found in food. Prebiotics feed on non-digestible carbohydrates, which encourages beneficial bacteria to multiply in the gut. Prebiotic-rich foods to add to the diet include asparagus, bananas, chicory, garlic, onions, and whole grains.*

And, finally, do your best to avoid taking antibiotics, which destroy the beneficial bacteria and disrupt the overall balance of good and bad bacteria.

When you focus on improving your digestive health, your immune system will reap the benefits.  You will discover you require fewer medications and, more importantly, find yourself further down the path toward optimal health.

*Always talk to your doctor before making any drastic changes to your diet. For some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich diets may not be helpful.

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.