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Posts for tag: stress

The last several weeks, we have been exploring practical ways to activate your nervous system, both physically and mentally. This is part of a larger series we started on practical and reasonable ways to regain and retain overall health.

This week, we are going to conclude this section and the entire series by talking about how to reduce physical stress on the nerve system. Who couldn’t use a little less stress in their lives?

Step 1: Stop Doing That!

I have been a chiropractor for 30 years (wow!) and have seen a lot of concepts in healthcare and healing that come and go, but one concept especially in the field of pain management is:

“If it hurts, stop doing that!”

I know it’s common sense, but how many times do we continue to do the things that produce pain? Pain is your body’s (and really your nervous system’s) way of saying it is being damaged. Continuing to go down the path that produces pain almost always causes tissue damage and fibrosis (scar tissue). Neurological research has also brought out the concept of Central Sensitization.

Central Sensitization is where an insult to the body (and therefore peripheral nervous system) sometimes causes a change in the central nervous system (brain and spinal cord) that allows pain to remain, even after the initial injury has healed.

This can result in even mild stimulus (usually poor movement patterns, posture, or loading of the muscles and joints) producing a higher than expected pain response. Research is not clear on why this happens to some people but not others, however continuing to “poke the proverbial lion” usually results in a continuation of the problem. Experts differ on the best way to deal with Central Sensitization; however, most would agree that continuing to provoke stresses and strains across the nervous system is not a good idea. I would go one step further and ask, why would you want to place yourself in situations that might compromise your nervous system in the first place?

Unwinding Pain (and Reducing Physical Stress on the Nervous System)

One of my favorite authors on spinal mechanics and treating painful backs is Stuart McGill, Ph.D. McGill is a Canadian researcher who devoted the bulk of his career researching the science behind how to help people address their back pain through posture and exercise. One of the concepts he promotes is: Winding Down Pain.

Winding down pain has several components. The first is to avoid the “triggers” that aggravate you in the first place. This sounds pretty simple, but the truth is, there can be hidden triggers for pain and nervous system stress in daily life that don’t automatically give us a signal that they are doing harm. This can occur when our posture is less than ideal. McGill’s approach aims to prevent this by a method he calls “Stacking.” Stacking is when you line up the large centers of mass (head, rib-cage, pelvis) over each other in order to not stress the sensitive soft tissues (nerves, ligaments and discs, muscles). We are going to explore three of them in this post:

  1. Sitting
  2. Standing
  3. Bending & Lifting
  4. Stacking While Walking

 

Seated Stacking

Sit on a firm chair, feet on the ground, (if your feet don’t touch, get a block or box). Your lower back should reach the back of the chair and maintain a slight forward bend. If not, roll a small towel and slide it behind you. Your head should be over your shoulders and your eyes looking straight ahead. Anything you are watching or reading needs to accommodate this posture.

Standing Stacking

Knees should be unlocked. Maintain a slight, but not exaggerated lower back curve with your rib cage over your pelvis and your head over your rib cage. Don’t allow your rib cage and head to flex forward over your pelvis. Place your hands behind the small of your back.

Stacking While Bending and Lifting

Keep your head over your rib cage and your rib cage over your pelvis. Bend/pivot around your HIPS, not your lower back!

Stacking While Walking

Don’t let your chin poke out and lead you – look up and forward. Walk fast enough that your arms naturally start to swing.  This will engage your core muscles and keep you upright.

Lather, Rinse, Repeat!

Some of you may have gotten to this point in the post and thought: “Is that it?” Did you just boil down how to not irritate your nervous system by doing two things:

  1. If something is irritating, stop doing it.
  2. Maintain proper posture.

I know, it isn’t very sexy, is it? But I can tell you that if all of my patients over the last thirty years practiced these two simple principles, I would be doing about 90% wellness visits and 10% pain-based visits! Sometimes, it really is the simple things. Don’t get me wrong – sometimes you have to get to the point where you are able to do the simple things, but once your system is doing well, you can keep it that way by just not irritating it!

We are here for you if you are broken and need to get back to neutral, but if you are feeling pretty good, start practicing the things we have outlined in this series of articles on the nervous system and you will need us for pain a lot less!

Yours in Health,

Care Chiropractic
Lafayette, Indiana

Mentally Activating Your Nervous System

Welcome to this week’s blog. Recently, we have been going over ways to nourish the nervous system:

  1. Physical Activation
  2. Mental Activation
  3. Reducing Mechanical Distortion

Last week, we covered the first one: Physically activating/nourishing the nerve system.

This week, we are going to cover some ways to mentally nourish your nerve system, specifically:

  • The Autonomic 
  • The Frontal Lobes of the Brain

Why Deal With The Autonomic Nerve System?

If you recall, the autonomic portion of our nervous system is responsible for all of the “automatic” aspects of our body, things like breathing, heart rate and rhythm, blood pressure, digestion, etc.

It is broken down into two parts, the sympathetic and parasympathetic. You might recall learning about this in school as the fight or flight response. Essentially, the sympathetic portion is responsible for amping things up when we perceive or are exposed to danger, and the parasympathetic’s job is to calm things down once we are safe.

The problem is when the sympathetic system stays on all the time; this is called sympathetic dominance. If this is allowed to continue, a lot of things begin to breakdown. As a result, you are left vulnerable to everything from digestive issues to high blood pressure! The stresses and strains of today’s fast paced high drive society can invite this all too easily. Getting the autonomic nerve system back in sync can literally be life saving.

This One Is Easy!

Thankfully, activating your parasympathetic nervous system (and automatically deactivating your sympathetic system and thus reducing sympathetic dominance) is just a breath away!

Deep breathing practices have been around for a long time and most of us, at one point or another, have been on the receiving end of the phrase “just take a breath.” There is something intuitive, calming, and healthy about slowing down our breathing. Here is a great article on the topic from the University of Washington Medicine.

The bottom line from the author on how to start is this:

  • Breathe from your stomach, pushing your stomach out each time you inhale.
  • Take longer breaths, counting to at least three for each inhalation and exhalation.
  • Keep doing this, even though it may feel uncomfortable at first. After a while, you will start to notice your body feeling more relaxed.
  • Noticing the differences for yourself in how your body feels is more powerful than anyone describing it to you.

At a minimum, try this approach when you are feeling stressed. To really make it work for you, find a time or two daily to practice this, regardless of how you are feeling at the moment. Your heart and many other systems will thank you!

Why Deal With The Frontal Lobes?

The frontal lobes are the area in the front of your brain that are responsible for what is called “executive function.” Executive function, in a nutshell, allows you to “get things done.” According to Web MD, executive function lets you:

  • Manage time
  • Pay attention
  • Switch focus
  • Plan and organize
  • Remember details
  • Avoid saying or doing the wrong thing
  • Do things based on your experience
  • Multitask

When it goes wrong, it can impact your ability to:

  • Work or go to school
  • Do things independently
  • Maintain relationships

A breakdown of the frontal lobes, and therefore executive function, can be seen in disease states (post stroke, Alzheimer’s) and in some diagnosed conditions like ADD. I personally believe that it can be lost or diminished due to  the overwhelming pace of modern life (see the recent post on Margin), and the over-stimulation and reliance on electronic devices.

This One Takes A Little Work!

 The science and research on what it takes to keep the brain healthy and functioning is still young, and undoubtedly will change and grow as time goes on. However, like we discussed in earlier posts, the nervous system is a learning machine. It likes novelty and interaction, and, like the muscles, it can grow and strengthen with use or atrophy when ignored.

Here is a list of things to begin to incorporate into your life, in order to stimulate your frontal lobes and executive function:

  • Listen to music
  • Read a paper book (non-tablet)
  • Listen for double meanings, puns, and jokes
  • Summarize, or give the gist of, an article you read to someone else
  • Meet new people
  • Go to an art museum
  • Do mazes, word searches, cross-word puzzles, and Sudoku
  • Write (not type) a letter
  • Draw
  • Look for patterns in architecture, pictures, sentences
  • Spelling lists
  • Go through family photos and name people
  • Make up and tell stories
  • Memorize a poem, passage of scripture or funny story
  • Play board games (not computer) and card games
  • Take a class
  • Take a different route to work, the grocery store or church
  • Do math in your head
  • Learn a new language or instrument
  • Go someplace new, and when you get home draw a map of how you got there or the “layout” of the location

I hope you have been enjoying this series on getting back to basics on building a healthy lifestyle. Next time, we will conclude it with how to reduce mechanical stress on the nerve system.

Yours in Health,

Care Chiropractic
Lafayette, Indiana

By Dr. Doug Williams
February 11, 2019
Tags: stress   margin  

Last week, we looked at the concept of Margin as it relates to health. Richard Swenson, M.D. defines margin as:

“MARGIN IS THE SPACE BETWEEN OUR LOAD AND OUR LIMITS AND IS RELATED TO OUR RESERVES AND RESILIENCE. IT IS A BUFFER, A LEEWAY, A GAP; THE PLACE WE GO TO HEAL, TO RELATE, TO REFLECT, TO RECHARGE OUR BATTERIES, TO FOCUS ON THE THINGS THAT MATTER MOST.”


We are exploring margin under the Rest portion of our winter blog series on recovering and retaining health through four topics:

  • Rest
  • Exercise
  • Diet/Nutrition
  • Sound Nervous System

We left off with the challenge to spend 5 minutes a day to imagine what life would be like for you and your loved ones if you had just 15% more margin in your life.

  • What would your health look like?
  • How might it affect your relationships?
  • How would it impact your job?
  • Your mood?
  • Your morning?

Did you get a chance to think about it?

If you are like me, I am pretty sure you came to the conclusion that it could do nothing but improve each area, maybe even significantly!

Today, our quest is: How do we incorporate routine margin into our lives?

 

Built-Ins

I am fascinated with Craftsman-style homes. The efficiency of space and simplicity has always attracted me. One of the key features of a craftsman home are built-ins. Built-ins are cabinets, shelves, clapboards etc. that are blended or “built-right-in” to a wall or part of a room. I suppose it becomes a non-negotiable, functional part of the room and, ultimately, the house.

As you consider the concept of Margin, what things might you “build right in” to your life? If you have built-in cabinets in your home, you might change the paint or wallpaper in a room, you might get new light fixtures, tables and chairs, but house built-ins stay until you tear the house itself down.

Margin built-ins are the same way. As your life progresses, things may change and look different, but those solid habits that bring health and stability will essentially stay the same until it is over. If you are designing a built-in for a house, you might consider three things:

  1. What is it’s function?
  2. Where is the best place to put it in the house?
  3. Where is the best place to put it in the room?



What is the Function?

A keystone is the final stone placed when building an arch – it literally “locks in” the structure and allows it to bear weight! It is amazing that when you look at ruins; often, the most recognizable aspect of the ancient structure are its arches.

When considering building in an aspect of margin in your life ask yourself what is the function? Will it serve you and your family through all the seasons of life?

 


Where is the Best Place to Put It In the House?

When Dr. Sue and I were first out of school, we lived in a 1905 duplex in Greeley, Colorado. It was a really cool, old house with a lot of charm that the owners had remodeled. It had two-stories with the living room, dining room, and kitchen on the main floor, and a really cool set of stairs with a large window leading upstairs to the bedrooms and bathroom. It fit our style really well!

Then, our first son Josh was born. It soon became apparent that, if a house is only going to have one bathroom, it shouldn’t be on the second floor! Our second son Caleb came quickly on the heels of his brother and then the design flaw really stood out!

When considering where to build the habit of margin into your life, where does it make the most sense relative to the other parts and members of your family?

 


Where is the Best Place to Put It In the Room?

In keeping with our bathroom theme, have you ever been in a bathroom and, when it came time to reach for the toilet paper, you found it was either two feet away from you or six inches off the floor? Or, let’s say you used the last piece and you were wondering where the extra rolls were only to find the cabinet they were kept in was six inches from the ceiling or worse under the sink across the room? How useful is that?

You have found a solid supportive habit you can use (keystone), you have found a great place to put it in your life (bathroom on the main floor)…

Make sure that the habit it self is easily accessible (toilet paper close-by)!

 


This is Killing You List-Makers Out There, Isn’t It?

I just know some of you are thinking: “Enough of the heavy thinking! Just give me a list to work off already!”

So, here you go: Simple Living Manifesto: 72 Ideas to Simplify Your Life. I read this a number of years ago and go back to it every so often.
 


Me Just Looking For a Bathroom in Life!

I love straight to it how-to guides that just tell me what to do step by step. Unfortunately, building margin into your life is just not a one-size-fits-all project. In fact, it expands and contracts through all the seasons in your life! But, just like built-ins for a house, when margin:

  • Has a clearly designed function
  • Is strategically placed in your life
  • Is easily accessible

It can make life a lot easier and productive over the years.

Here are three of my built-ins that I have been fairly successful keeping for a number of years:

  1. Start every morning with reading the Bible
  2. Exercise first thing in the morning
  3. Go to bed early enough to get eight hours of sleep

I have a lot more that work for me and my family, but these three seem to have consistently given me the margin to engage the rest of my life. They have a well defined function, a central location and are in an accessible size that works for me.

Take some time this week to consider what things might add margin to your life, or review Leo Babauta’s 72 Ideas. Filter them through this week’s post on Built-Ins and see what makes the cut.  I promise that as you intentionally integrate margin in your life you won’t be sorry!

Yours in Health,

Care Chiropractic
Lafeyette, Indiana

PS: Update – here are our boys now! They don’t live at home anymore and we now have a bathroom on the main floor. Go figure!

By Dr. Doug Williams
February 04, 2019
Tags: stress   margin  

We have started off this new year with a series we are calling:

SECRETS FROM THE VAULT


In it, we are looking at recovering and retaining health through four topics:

  • Rest
  • Exercise
  • Diet/Nutrition
  • Sound Nervous System

We are countering a lot of the magazine headlines that roll out over the first of the year, promising amazing results in record time with little effort. Most of us know this isn’t true, but it would sure be nice! Just last night, I was watching TV and a commercial came on for losing weight through a cryogenic process. You go into a clinic and they super-cool an area where you have fat you want to lose. Then, over the next 14 weeks, the area begins to shrink. Judging by the before and after pictures, I think you could accomplish the same results or better by eating healthier and taking a walk after dinner every night!

Lasting health and well-being take routine effort over time.


This week, we are going to tackle the concept of Rest.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Margin

One of the most helpful ways I have ever found in addressing the concept of rest is relating it to the margin of a book. I first came across it in the early 1990’s while reading a book by Richard Swenson, MD, appropriately enough called Margin. In it, Swenson related how stressful it would be to read a book with words all the way up to the edge of the page – no white space, no break, no contrast. He went on to detail how much of our modern-day lives are trending the same way… with no margin!

The definition from his website is as follows:

“MARGIN IS THE SPACE BETWEEN OUR LOAD AND OUR LIMITS AND IS RELATED TO OUR RESERVES AND RESILIENCE. IT IS A BUFFER, A LEEWAY, A GAP; THE PLACE WE GO TO HEAL, TO RELATE, TO REFLECT, TO RECHARGE OUR BATTERIES, TO FOCUS ON THE THINGS THAT MATTER MOST.”


This is really not a trivial topic when it comes to health. Many of us are so booked up that, if we tried to put one more thing into our lives, we would explode! In fact, that is likely what pushes many people in modern society into hospital emergency rooms and sick beds!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If Our Lives Are A Book, How Much Margin Do the Pages of Yours Have? 

Here is a test, how many of the following cultural sayings have you found yourself repeating:

  • I’ll sleep when I am dead
  • Get-r-done
  • Ain’t nobody got time for that
  • Just do it
  • Make it happen
  • You got this
  • No problem
  • I am going to need more coffee!

There is no doubt there are times in our lives when we just have to buckle down and get things done, regardless of how they might cut into our health and well-being habits… a new baby, for instance!

The problem isn’t with the ebb and flow of these things. It comes when the constant press without the rest becomes the norm.

  • Do you have any down time in your schedule?
  • Do you have routine times of just doing nothing?
  • Are there parts of your week that don’t have a to-do item attached? 
  • How about your kids?

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This Week’s Homework

Next week, we are going to go over some ways to “institutionalize” margin in your life. But, to avoid adding one more thing to your to-do list, I encourage you to take five minutes a day this week, and just imagine what life would be like for you and your loved ones if you had just 15% more margin in your life.

  • What would your health look like?
  • How might it affect your relationships?
  • How would it impact your job?
  • Your mood?
  • Your morning?

This simple exercise of spending five minutes a day considering the possibilities can have a big impact going forward. I am going to do it; I hope you will, as well!

Yours in Health,

Care Chiropractic
Lafayette, Indiana

Let’s Get Down To Business!

I hope your January is going OK so far. As I write this week’s blog post, I am in Denver visiting my dad. Dr. Sue is back in Indiana and I am really hoping she will have the driveway cleared before I get back tomorrow (Sunday)! We are starting out this year with a short series on realistic ways to get and stay healthy, as opposed to all the quick fixes and miracle results promised around this time of year.

We are going to look at four different parameters:

  • Rest
  • Exercise
  • Sound Nervous System 
  • Diet/Nutrition

Let’s start things off with looking at the impact stress has on a Sound Nervous System.

Healing, Physiology and The Stress Connection

In the early part of the last century, there was a famous medical doctor named Hans Selye. As a young doctor in school and early practice, he was struck by how many disease states were difficult to identify until the later stages of the disease.

Essentially, he found the body's response to most illnesses was fundamentally the same and it wasn't until late in its progression that the body manifested unique, identifiable signs.


In a sense, doctors knew you were sick, but weren’t sure why! This led him to go on and research this topic for many years, and, ultimately, Dr. Selye was one of the pioneers of the impact stress (both positive and negative) has on our health. One of his greatest contributions was the concept of the General Adaptation Syndrome,or G.A.S.

One of the key points of the G.A.S. is our bodies go through stages when they encounter a stressor (illness, death of a loved one, birth of a baby, etc.; Selye didn’t define stress as positive or negative).

Most people have an acute reaction to stress: elevated heart rate, lowered immune response, anxiety, fatigue, aches and pains, maybe catching a cold. If the stressor is short-lived, then the body pretty much recovers as expected.

However, if the stressor is not removed, something very interesting begins to happen. For a period of time (even months), the individual can show signs of recovery and appear to be handling things remarkably well. What is really happening under “the hood” though is they are living off of their stress hormones.

Stress hormones are really made for short bouts of insult and then they need a recovery period to replenish. If the individual never goes into a recovery period, they “burn out” the system. When you burn out the system, you can have a hard crash, resulting in disease states like cancer, ulcers, autoimmune diseases, etc. There is a great review of the G.A.S. in Medical News Today that is well worth the read.

Go Hug A Tree

So, if chronic stress literally “burns out” our nervous system and makes us sick, how do we deal with things like the death of a loved one, the birth of a baby or the loss of a job?

Good Question!


The strain of these events can often impact us well into the future, and, in some cases, our lives will never be the same again. 

Part of the reason I came out to Denver was to go with my dad to his first visit with a new chiropractor, Dr. Jenna. She was a delightful young doctor. She spent a lot of time with my dad getting a full history, part of which included the impact the loss of my brother (his son) and my uncle (his brother) had on his life and health. She proceeded to do a very thorough evaluation of his spine and then gave him an excellent adjustment. At the end of our time, with my dad sitting on a chair and she on the adjusting table, she said “Now, what are we going to do about your stress?” She hadn’t forgotten the conversation earlier and didn’t pass over the impact it could be having on my dad’s health… and, more importantly, she called him to take accountability!

I was very impressed (and a little ashamed at this young doctor addressing things I too easily pass over). My dad talked about a few things he was doing (a Williams family trait: we don’t deal with some of the hard stuff, we just keep soldiering on). Dr. Jenna acknowledged those efforts and, at that point, encouraged my dad to get outside, walk around barefoot (this wasn’t lost on me, as I looked out the window at the snow falling at a rapid rate), and get in contact with nature.

Then she said, “You know… hug a tree!”


Dr. J, you were doing so well! Don’t ruin it!

Now my dad is pretty open minded about a lot (more so than me), but he was ROTC, active duty for six months and in the reserves for awhile. But, outside of a big beard and a gold chain in the 70’s, I wouldn’t have pegged him as the Tree Hugger Type. But, you know what? As I sat there and watched, he nodded… he got it! He recognized his system had been tied up pretty good and he needed to let it unwind in order for his system to take a step toward healing. Good job, Dad, and good job, Dr. Jenna!

Al and Number Two of Four Sons

It was really good to see my dad and catch up with my brothers, family and friends. In fact, it took my stress physiology down a few notches! The visit with my dad to the chiropractor reminded me that healing really is an inside job. We can’t avoid stress in life, but we can counteract and offload it along the way. That starts with recognizing the relationship between stress, and our health and nervous system. Next week, we will cover some ways to offload stress on a regular basis!

Yours in Health,

Care Chiropractic
Lafayette, Indiana