HealthSource of Portland

How Much to Eat?

2010-11-14T04:51:00.000-08:00

To calculate the minimum calories a person should eat (Your Basal Metabolic Rate) use this calculation:

Women BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - ( 6.8 x age in years )

Take this number and multiply by : 1.2 for sendentary poeple , 1.375 lightly active , 1.55 moderate active , 1.725 if very active and 1.9 competetively active

Low Back Pain is the most common condition among obese patients. If you have low back pain and are in Portland, ME call 207-780-1070 or visit us @

http://www.healthsourceofportland.com/ or http://www.healthsourceofportlandwest.com/ .

8 Glass Challenge

2010-11-14T04:29:00.001-08:00

We are 'supposed' to drink 8 glasses of water per day. Patients often ask if that is necessary. They wonder how drinking water effects low back pain, neck pain, and various muscle tension and pinching. Here and here are my thoughts:

1) The benefits of drinking water is proper cellular hydration meaning things can move where they need to be.

2) The body is designed to remove excess waste (that's why you go to the bathroom more)

3) You're body will accommodate higher water intake

4) IF YOU DON'T GET ENOUGH WATER it causes dehydration in your cells. Exercise or physical therapy is difficult. The cells needed to heal the body have a more difficult time getting to the site of injury.

The skin gets dehydrated leading to wrinkles. Our joints are not as 'cushioned' and we have an increased risk of joint damage. Waste produced by the cells can not properly be removed. We get decreased transport of oxygen to the muscles.

This all results in poor health! So Drink Up

Low Back or Neck Pain. Use Heat or Ice?

2010-11-11T09:51:00.000-08:00

Many patients ask should I use heat or Ice? Well here is the best answer we have to give you:

Prevent Low Back Pain From Even Starting

2010-06-07T13:49:00.000-07:00

Prevention is the Best Answer. 80% of Americans will have low back pain. 1 out of 5 surgeries will need to be repeated within 10 years.

The real answer is prevention. Call HealthSource of Portland at 207-780-1070 for a Chiropractor in Portland, ME to help you stay healthy and prevent problems such as sciatica, herniated disc, low back strain or sprain, leg numbness or tingling, and many other conditions caused by low back pain.

Live your life to the fullest and do not wait for pain to show up. Change your attitude and change your thought on health and wellness.

Tension Headaches: A video of information to help your life!

2010-02-27T09:49:00.000-08:00

Tension Headaches: A short Video to help your head when it hurts!

HealthSource Chiropractor | Pain Management Techniques for Tension Headaches. - kewego
http://HealthSourceChiro.com HealthSource would like to present you with a limited time complimentary consultation, a $179.00 value. Call

1-888-977-6734 today to find a chiropractic office near you.

Keywords: pain back pain neck pain headaches chiropractor herniated disc

Video from directtm

Worried about Chiropactic? Our profession ranks #1

2009-12-28T20:39:00.000-08:00

This video provides information on how chiropractic not only provides relief, but is cost effective and provides superior quality care and patient satisfaction.

http://www.youtube.com/watch?v=HhWyrkomdZ8

Chiropractor In Portland ME Migraine Headaches: What They Are and What to Do

2009-12-02T18:59:00.001-08:00

Chiropractor In Portland ME Migraine Headaches: What They Are and What to Do
The miserable migraine headache afflicts more than 10% of the US population, including children. Despite this, less than half of migraine sufferers have been diagnosed. Here are some migraine symptoms and triggers, plus tips for reducing the misery.

What is a Migraine Headache?

Description

During a migraine, the temporal artery (which lies under the skin of your temple) enlarges. The nearby nerves are stretched and release chemicals. These chemicals cause inflammation and pain. They also cause the artery to enlarge further, creating a vicious cycle.

Migraines may also affect the sympathetic nervous system, which controls the "fight or flight" response. Heightened activity in the intestine can trigger nausea, vomiting or diarrhea. In addition, the stomach may be inhibited from emptying into the small intestine. This means that oral medications aren't absorbed into the bloodstream.

Symptoms of a Migraine

Migraine headaches involve chronic, recurrent pain. They can last between four hours and three days. They are typically described as intense throbbing near one of the temples. The pain often switches sides with each new attack. It can also be located behind one eye or elsewhere around the head. Daily activities such as climbing stairs tend to aggravate the pain. There is also increased sensitivity to light and sound, so that sufferers often retreat to a dark, quiet room.

Migraines can also be accompanied by an aura, during which the victim experiences some form of visual complication. These are usually in the form of flashing, colored lights zigzagging to one side, or a hole in the visual field (known as a blind spot). Additional symptoms can include vertigo, unusual smells and tastes, and mild weakness or paralysis.

Headache Triggers

A trigger is anything that causes a migraine headache. Typical examples are stress, sleep problems, certain odors, cigarette smoke, alcohol, and even aged cheeses and chocolate. Chemical food additives can also act as triggers. These include aspartame, nitrates, and monosodium glutamate (MSG). For some women, the decrease in estrogen during menstruation can also trigger a migraine.

How Can I Treat it without Medication?

Sleep may be the best medicine. Going to bed and waking up at the same times each day--with the right amount of sleep in between--is vital. Daily exercise and relaxation are helpful habits. Keep a headache diary to see if you can recognize patterns. Look for recurring foods or activities, such as stress, exposure to bright lights and too many late nights. A variety of non-drug treatments are also available. Biofeedback, acupuncture, and self-hypnosis can help reduce pain and prevent attacks.

When Should I See a Doctor for a Headache?

If you're experiencing regular, painful headaches, begin a journal and note the specifics of each attack: when they occurred, what the circumstances were, and how you treated them. Make an appointment with your health care practitioner to discuss your situation and develop a wellness plan.

Migraine headaches and their accompanying symptoms are downright miserable and often debilitating. Be proactive in your assessment, and take action by adjusting your lifestyle, getting professional assistance, or both. Don't become an undiagnosed sufferer. You owe it to yourself to get help.

Chiropractor In Portland ME Migraine Headaches: What They Are and What to Do

2009-12-02T18:59:00.000-08:00

Chiropractor In Portland ME Migraine Headaches: What They Are and What to Do

The miserable migraine headache afflicts more than 10% of the US population, including children. Despite this, less than half of migraine sufferers have been diagnosed. Here are some migraine symptoms and triggers, plus tips for reducing the misery.

What is a Migraine Headache?

Description

During a migraine, the temporal artery (which lies under the skin of your temple) enlarges. The nearby nerves are stretched and release chemicals. These chemicals cause inflammation and pain. They also cause the artery to enlarge further, creating a vicious cycle.

Migraines may also affect the sympathetic nervous system, which controls the "fight or flight" response. Heightened activity in the intestine can trigger nausea, vomiting or diarrhea. In addition, the stomach may be inhibited from emptying into the small intestine. This means that oral medications aren't absorbed into the bloodstream.

Symptoms of a Migraine

Migraine headaches involve chronic, recurrent pain. They can last between four hours and three days. They are typically described as intense throbbing near one of the temples. The pain often switches sides with each new attack. It can also be located behind one eye or elsewhere around the head. Daily activities such as climbing stairs tend to aggravate the pain. There is also increased sensitivity to light and sound, so that sufferers often retreat to a dark, quiet room.

Migraines can also be accompanied by an aura, during which the victim experiences some form of visual complication. These are usually in the form of flashing, colored lights zigzagging to one side, or a hole in the visual field (known as a blind spot). Additional symptoms can include vertigo, unusual smells and tastes, and mild weakness or paralysis.

Headache Triggers

A trigger is anything that causes a migraine headache. Typical examples are stress, sleep problems, certain odors, cigarette smoke, alcohol, and even aged cheeses and chocolate. Chemical food additives can also act as triggers. These include aspartame, nitrates, and monosodium glutamate (MSG). For some women, the decrease in estrogen during menstruation can also trigger a migraine.

How Can I Treat it without Medication?

Sleep may be the best medicine. Going to bed and waking up at the same times each day--with the right amount of sleep in between--is vital. Daily exercise and relaxation are helpful habits. Keep a headache diary to see if you can recognize patterns. Look for recurring foods or activities, such as stress, exposure to bright lights and too many late nights. A variety of non-drug treatments are also available. Biofeedback, acupuncture, and self-hypnosis can help reduce pain and prevent attacks.

When Should I See a Doctor for a Headache?

If you're experiencing regular, painful headaches, begin a journal and note the specifics of each attack: when they occurred, what the circumstances were, and how you treated them. Make an appointment with your health care practitioner to discuss your situation and develop a wellness plan.

Migraine headaches and their accompanying symptoms are downright miserable and often debilitating. Be proactive in your assessment, and take action by adjusting your lifestyle, getting professional assistance, or both. Don't become an undiagnosed sufferer. You owe it to yourself to get help.

Chiropractor In Portland ME Migraine Headaches: What They Are and What to Do

2009-12-02T18:54:00.000-08:00

Chiropractor In Portland ME Migraine Headaches: What They Are and What to Do
The miserable migraine headache afflicts more than 10% of the US population, including children. Despite this, less than half of migraine sufferers have been diagnosed. Here are some migraine symptoms and triggers, plus tips for reducing the misery.

What is a Migraine Headache?

Description

During a migraine, the temporal artery (which lies under the skin of your temple) enlarges. The nearby nerves are stretched and release chemicals. These chemicals cause inflammation and pain. They also cause the artery to enlarge further, creating a vicious cycle.

Migraines may also affect the sympathetic nervous system, which controls the "fight or flight" response. Heightened activity in the intestine can trigger nausea, vomiting or diarrhea. In addition, the stomach may be inhibited from emptying into the small intestine. This means that oral medications aren't absorbed into the bloodstream.

Symptoms of a Migraine

Migraine headaches involve chronic, recurrent pain. They can last between four hours and three days. They are typically described as intense throbbing near one of the temples. The pain often switches sides with each new attack. It can also be located behind one eye or elsewhere around the head. Daily activities such as climbing stairs tend to aggravate the pain. There is also increased sensitivity to light and sound, so that sufferers often retreat to a dark, quiet room.

Migraines can also be accompanied by an aura, during which the victim experiences some form of visual complication. These are usually in the form of flashing, colored lights zigzagging to one side, or a hole in the visual field (known as a blind spot). Additional symptoms can include vertigo, unusual smells and tastes, and mild weakness or paralysis.

Headache Triggers

A trigger is anything that causes a migraine headache. Typical examples are stress, sleep problems, certain odors, cigarette smoke, alcohol, and even aged cheeses and chocolate. Chemical food additives can also act as triggers. These include aspartame, nitrates, and monosodium glutamate (MSG). For some women, the decrease in estrogen during menstruation can also trigger a migraine.

How Can I Treat it without Medication?

Sleep may be the best medicine. Going to bed and waking up at the same times each day--with the right amount of sleep in between--is vital. Daily Exercise and relaxation are helpful habits. Keep a headache diary to see if you can recognize patterns. Look for recurring foods or activities, such as stress, exposure to bright lights and too many late nights. A variety of non-drug treatments are also available. Biofeedback, acupuncture, and self-hypnosis can help reduce pain and prevent attacks.

When Should I See a Doctor for a Headache?

If you're experiencing regular, painful headaches, begin a journal and note the specifics of each attack: when they occurred, what the circumstances were, and how you treated them. Make an appointment with your health care practitioner to discuss your situation and develop a wellness plan.

Migraine headaches and their accompanying symptoms are downright miserable and often debilitating. Be proactive in your assessment, and take action by adjusting your lifestyle, getting professional assistance, or both. Don't become an undiagnosed sufferer. You owe it to yourself to get help.

More information can be found at http://www.healthsourceofportland.com/ or at http://www.healthsourceofportlandwest.com/

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Mammogram Recommendations May Change

2009-11-16T17:43:00.000-08:00

Today, a task force of doctors assigned to reviewing the recommendations of a mammogram reported that a new standard should be:

Mammography after 50 years of age, done every two years. Self breast exams are useless.

This is different than the previous recommendation of mammography at age 40 and above and done every 1 - 2 years. Perform self breast exams often.

We recommend to continue at 40 (along with the Breast Cancer Society and American Academy of Obstetrics and Gynecology). Continue to perform breast exams often.

WHY? The taskforce said 1/1,000 mammography exams under 40 are positive with 475 false positives. This leads to unnecessary worries and biopsies.

Here is a our opinion: It is better to have a negative biopsy and worry, than not to have it done and have breast cancer. Please use caution with some medical advice and ensure it is supported by the appropriate literature and organizations.

DON'T BELIEVE EVERYTHING YOU READ!

Preventative Medicine

2009-10-28T18:09:00.000-07:00

I was just watching TV and saw a commercial for Advair.

It was described in one way as "preventative medicine". Now here is my thought:
Isn't the point of preventative medicine to prevent a problem and not have to take a pill in the first place? So if we need medication for Preventative Medicine... Isn't that the same as taking a drink to prevent Alcoholism or Tobacco for Preventing Smoking?

Just a little thought of the day.

Winter: Save Your Skin from Warm Dry Air

2009-10-27T19:43:00.000-07:00

Has anyone else noticed as soon as the heat comes on, the skin dries out?Are you lacking important Vitamin E and Vitamin C?

Vitamin E is the name of a group of fat-soluble compounds with antioxidant activities
Recommended daily allowance (RDA) of Vitamin E for adult intake is 15 mg.
Here are some recommended foods.

Food	Milligrams (mg) per serving	Percent DV*
Wheat germ oil, 1 tablespoon	20.3	100
Almonds, dry roasted, 1 ounce	7.4	40
Sunflower seeds, dry roasted, 1 ounce	6.0	30
Sunflower oil, 1 tablespoon	5.6	28
Safflower oil, 1 tablespoon	4.6	25
Hazelnuts, dry roasted, 1 ounce	4.3	22
Peanut butter, 2 tablespoons	2.9	15
Peanuts, dry roasted, 1 ounce	2.2	11
Corn oil, 1 tablespoon	1.9	10
Spinach, boiled, ½ cup	1.9	10
Broccoli, chopped, boiled, ½ cup	1.2	6
Soybean oil, 1 tablespoon	1.1	6
Kiwi, 1 medium	1.1	6
Mango, sliced, ½ cup	0.9	5
Spinach, raw, 1 cup	0.6	4

Vitamins Good for Skin Nutrition

Vitamins C, E, A, K, and B complex can all help improve skin health. We'll review C and E here:
Vitamins C and E. Among the most important new dermatologic discoveries is the power of vitamins to counter the effects of sun exposure. Duke University found "appreciable photoprotection can be obtained from topical vitamins C and E." "Supplementation with natural Vitamin E in 400 mg per day has been noted to reduce photodamage, wrinkles and improve skin texture." To make sure your diet includes plenty of vitamin C, eat citrus fruits and vegetables rich in vitamin C such as bell peppers, broccoli, cauliflower, and leafy greens. These foods can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day

Topical Vitamin C lotions must have L-ascorbic acid form of vitamin C, the only one that can penetrate skin layers and do the job. This can lead to an increase in collagen production which is produced more in younger skin.

SHOULD I TAN TO INCREASE VITAMIN D?

The link between tanning and skin cancer pretty solid. Even in the sun a SPF of 25 or more is recommended. The color looks great, but skin cancer does not! Vitamin D is fortified in many foods, and here are a few others: Cod liver oil, salmon, mackerel, & sardines, egg yolks, beef liver

If you are going to take Vitamin D supplements make sure it is Vitamin D3 and not D2. Also, remember you need Vitamin D to absorb Calcium in the body

Check out this information here and more @ WebMD "Healthy Skin" for more:
http://www.webmd.com/skin-problems-and-treatments/features/skin-nutrition

Stress: Introducing the Adrenal Gland

2009-10-22T16:30:00.000-07:00

It is a strange world we live in today! When we turn on the TV there is bad news with lost jobs and the econmy down. WE open our bills up and buy groceries, both of which seem to cost more and more. "Lucky" for us, gas is down to 2.50 - $3.00 a gallon. All of this is going on while we all seem to have caught the "flu", which is added to the fact you have joint, back, and muscle pains in life.

WHAT DOES THIS EQUAL?

A RECIPE FOR STRESS!

What should we do about Stress! The body is programmed to react to stress in a specific manor. Here is a mild look at how it works, and how you can fight it! Introducing the Adrenal Gland.

When stress occurs the hypothalamus (control center for many functions located in the brain) stimulates the adrenal gland. This gland located on the top of our kidneys releases Norepinephrine and Epinphrine from the inner portion, the medulla. The release of these hormones turns on the Sympathetic Nervous System and initiates the "fight or flight" response. This response causes an increase in heart rate and blood pressure, pupil dilation, breadown of fat and release of glucose through liver functions, and increased brain arousal, alertness, and excitability. In the short term, this restores balance to the systems of the body. In teh long term, however, increased heart rate and blood pressure, and increased blood clotting combined with decreased blood to the internal organs can have a negative effect.

Furthermore, Aldosterone and Cortisol are also released when this gland is stimulated. Aldosterone acts ont eh body by increasing sodium and decreasing postassium levels in teh blod causing an increase in blood water, volume, and blood pressure. This leads to letheragy, weakness, irritability, and general swelling. Cortisol works in teh body to control glucose levesl in teh blood. It is the opposite of insulin in that it prevents cells from using glucose so it is available to the brain and heart. It ialso causes a breakdown of proteins to be used for tissue repair. Once again, the short term it is great. Long term, increased cortisol levels are associated with atrophy of lymph nodes, reduction in white blood cells (decreased immunity), and vascular disorders.

What signs to look for?

1) High blood pressure

2) Increased pulse rate

3) Upset Stomach

4) headache

5) Backache

6) Anger

7) Depression / Anxiety

What are the secrets to controlling chronic stress?

1) Exercise (20 minutes per day)

2) Eat Properly (and proper amounts)

3) Get Proper Sleep (7-8 hours a night)

Relaxation techniques including Prayer, Mediation, Yoga, Breathing exercises, and many others are proven to decrease stress levels.

YOU NEED TO CONTROL STRESS, OR IT WILL CONTROL YOU!

Adding Years to Life and Life to Years

2009-09-25T10:13:00.000-07:00

We all know that we need to eat healthy and exercise. The keys that we are missing here are:

1) We need to think positive and stay motivated. Everyday you wake up ask yourself what you want to do with YOUR next 24 hours. It's that simple. We choose to wake up early to exercise or sleep in because we are tired. We choose to work because we want a house, car, and nice things. Every situation you encounter you get to choose the result. Did you ever get cut off by another driver. You are cursing, screaming, blood is boiling.... AHH. Just to pull up next to the person and they shrug their shoulders with puppy dog eyes and lip the words "sorry". We just had an anxiety attack, over an accident. Lets all calm down some.

2) Take charge of your health! Stop waiting for something to go wrong! This does mean eat right and exercise. It also means take proper supplements to supply your body with the vitamins and minerals it NEEDS to survive.
If you go for a medical checkup they take your blood pressure, maybe look in your eyes and ears, test the blood, and say "Your healthy"
You go to the Dentist to check if you have any cavities, something you work daily to prevent.
But yet who goes to get their muscles and joints tested? Most people don't. This is where chiropractic comes in as more than just "Back Pain Docs". We treat many conditions of the spine yes, but also treat all joints of the body and muscles. We treat many conditions that are painful because nervous system irritation (You have to have nervous system irritation for their to be pain).

So, please eat healthy and exercise. But get your body checkup just as you do your teeth and your blood work. Don't wait for pain to occur because at that point the problem has most likely been there for awhile.

Please realize that chiropractors are more than back doctors. We are knee, ankle, hip, shoulder, elbow, wrist, etc. doctors. We treat headaches, TMJ, numbness and tingling in the hands and feet. We also have been shown to provide improvement and relief to children with ADD / ADHD and Autism. But we don't limit ourselves to pain doctors or condition doctors, we are also preventative medicine doctors that can help families live a happy and healthy life.

Live Long and Prosper: Nutrition

2009-09-24T19:33:00.000-07:00

Live Long and Prosper: Nutrition

Supplementation for inflammation:
i. Omega-3-fatty acid (AKA Fish Oil, Cod Liver Oil, EPA / DHA)
EPA (eicosapentaenoic acid) / DHA (docosahexaenoic)
a. Omega-6 v. Omega-3.
1. Natural ratio in the body of Omega- 6 : Omega – 3 = 2:1
2. Most Americans have been found to have a ratio of 20:1 due to our diets high in SATURATED FATS, TRANS-FATS
3. Diets high in Omega-6 stimulated production of inflammatory cells in the body(American Health Foundation) (also found Omega-6 promoted Colon Cancer)
4. Omega-6 found in: Saturated Fats and Corn Oil (High Fructose Corn Syrup)

*Omega-3 have a vast amount of research being done on them. I recieved some of this information from the University of Maryland Medical Center

http://www.umm.edu/altmed/articles/omega-3-000316.htm

ii. Antioxidants: Attatch to free radicals in the body.
1. We need Oxygen to live. Use of oxygen forms a reactive oxygen which is harmful to the body => Oxidative damage to cells (free radical production)
2. Exercise / Strenuous exercise . Increases O2 consumption. Increases oxidation (free radical promotion). Promotes inflammation. Inflammation helps bring in necessary cells to repair tissue.

*Body is designed to maintain proper levels of free radicals. As we age, increased production of free radicals.

ANTIOXIDANT SUPPLEMENTATION IS A LARGELY RESEARCHED:
It is largely based on the Oxidation Reaction Theory of Aging. Here are a few major
a. Absorbic Acid (Vit. C):
b. Carotenoids (Vitamin A) Licopene
c. Vitamin E (tocopherol)
f. Selenium (mineral)
g. Co-enzyme Q10
d. Conditions:
i. Diabetes Mellitus:
ii. Heart Disease
iii. Stroke
iv. Alzheimer's
v. Osteoarthritis
vi. Rheumatoid Arthritis
vii. Condtions ending with –itis (i.e. tendonitis, gingivitis, etc. )

THE BOTTOM LINE
Supplementation CAN NOT REPLACE NATURAL FOODS! However, if proper nutrients are not consumed additional supplements should be taken.

A list of foods can be found following this link:

http://www.webmd.com/food-recipes/news/20040617/antioxidants-found-unexpected-foods

A LONG AND HEALTHY LIFE IS AT YOUR FINGERTIPS THROUGH ADVICE AND TREATMENT FROM YOUR CHIROPRACTOR