Takeaways From the Standard Process Nutrition Seminar

Last month Dr. Rod attended a nutrition seminar with Standard Process, the supplement company who recently sponsored Portland native Colin O’Brady with customized nutrition bars as he became the first person to cross Antarctica unassisted in 54 days.

Below are a few important takeaways from Dr. Rod’s weekend, and if you have any questions, or should you have any interest in enhancing your nutrition with whole food supplements—we do carry Standard Process supplements in our Portland office.

Takeaways from the Standard Process Seminar

Indigestion, Heartburn, and Related Conditions

Many of us need digestion support for symptoms like bloating, heartburn, indigestion, and intestinal gas. In a world where antacids and over-the-counter Prilosec appear to be the solution, the truth is that much indigestion comes from having too little stomach acid, rather than too much.

Bloating, heartburn, acid reflux, and intestinal gas (a symptom of the inability to properly digest protein) all stem from not having enough hydrochloric acid in your stomach to fully digest your meals. Many nutrients depend on stomach acid for absorption, including calcium, magnesium, B-12, iron, and zinc.

Taking antacids actually prevents your body from absorbing these nutrients out of the food you digest.

For most people, introducing bitter herbs or a simple sip of apple cider vinegar before meals is enough to stimulate your stomach to start producing stomach acid. For patients who have been on Prilosec for many years, your body may be past the point of being able to produce stomach acid on its own (in addition to the many other negative side effects listed from long-term use of the drug, including a most recent link to dementia). For these patients, a Standard Process dietary supplement may be more beneficial.

For the patients on the other end of the spectrum suffering from gastritis or ulcers linked to an H. Pylori infection, healing your gut lining is of first importance. This can be done with supplementing high doses of turmeric and chlorophyll daily, which may be easier to supplement in tablet form.

Standard Process currently has a proprietary blend of turmeric that is highly concentrated and easily absorbed by the body.

For those who favor whole food supplementation, know that pairing turmeric with black pepper and healthy fats such as olive oil, coconut oil, avocado, or salmon will increase the absorption rate of turmeric in your body. Turmeric is a great herb for systemic inflammation and should be supplemented in nearly all Western diets.

Stress management

Other areas where nutritional supplementation may positively affect our lives include stress management and immune support.

Kava root has been shown to calm nerves, promote relaxation, and decrease tension in the body. Ashwaganda, rhodiola, and skullcap are adaptogens that have also been shown to have a relaxing effect and are common in many herbal tea blends.

Echinacea has long been regarded as an herb to fight off respiratory infections, but recent research has shown it to be more effective with long-term use than as a last minute resort. Echinacea also stimulates the endocannabinoid system, similar to fish oils (another supplement that should be standardized to all Western diets to fight inflammation and promote heart health).

Weight Management

Lastly, if you’re looking to start off your new year with some weight management support, Standard Process offers both a 10 day and 28 day chai flavored shake supplement program with meal plans included, aimed to burn fat and cut out toxins from your diet.

Dr. Rod is about to try out the 10 day program herself in addition to cutting back on sugar and refined grains this month. Below are a few websites she loves and has been using to clean up her diet this month!

Excellent resources:

Yoga Poses that Strengthen Your Spine for Long Term Benefits

Often times, people don’t think about how important it is to have a strong and healthy spine. Especially now that the majority of people spend most of their days slumped over a computer screen or a smartphone. That’s why it’s so important to take time away from your devices to focus on your body, health, and well-being.

In this blog, we will discuss the top five yoga poses that you can use to optimize the health of your spine. Then we will explain why it’s important to maintain a strong and healthy spine for long term results and other ways to strengthen your spine outside of the yoga studio.

5 Yoga Poses that Strengthen Your Spine

The following yoga poses will help you build a stronger spine, which has many long term benefits.

1. Cobra Pose

Yoga Poses, Cobra Pose

How-To: Start flat on your stomach with your feet and legs pressed together. Allow your forehead to touch the floor and place your hands on either side of your chest with your fingers spread apart. Then breathe in as you lift your head and chest without using your hands. Next lift your hands about one inch off the floor and hold for a few breathes. Lower yourself on an exhale.

Long Term Benefits: This pose will strengthen and tone the muscles in your back while increasing the flexibility and stability of your body.

2. Locust Pose

Locust Pose

How-To: Just like the Low Cobra, start face down on your stomach with your feet and legs pressed together. Allow your chin to rest on the floor while you interlace your fingers behind you. On an inhale lift your head, chest, and arms reaching back towards your feet. Hold for a few breaths then lower on an exhale.

Long Term Benefits: The locust pose will help you strengthen your back muscles and correct any rounding of the shoulders. It’s also good for your spinal region since this pose is the beginning pose for learning a backbend.

3. Bridge Pose

Bridge Pose

How-To: Start lying flat on your back then bend your knees and place your feet on the ground hip-distance apart near your buttocks. Lay your arms out flat along your body with your palms on the ground. Then exhale, tilt your tailbone towards your pubic bone, flatten your back, and prepare to lift. On an inhale you will lift your hips upwards, allowing your chest and spine to curve. Stay there for a few breaths then lower on an exhale.

Long Term Benefits: This is one of the best yoga poses if you’re looking to strengthen the lumbar and buttocks/gluteal area. It also helps strengthen your shock absorption ability.

4. Warrior I Pose

Warrior I Pose

How-To: Start in Tadasana (aka Mountain pose) with your feet together and your hands at your sides with the palms facing the front of the room. Then step one foot back about three feet. Turn the toes on your back foot to a 45 degree angle then inhale and raise your arms straight up with your palms facing each other. Breathe out and bend your right knee 90 degrees. You can hold this pose for a few breaths then switch sides.

Long Term Benefits: During Warrior I, you will strengthen your arms and back muscles. This is great for the long term health of your entire body.

5. Child’s Pose

Child's Pose

How-To: Begin on your hands and knees with your knees spread hip distance apart. Rest your buttocks on your heels then bow forward, allowing your torso to rest on your thighs and your forehead comes to the floor. Extend your arms with your palms facing down or together. Hold for a few minutes then walk your hands back up while you lift your body and sit upright.

Long Term Benefits: This is a great pose to do at the end of all this. It opens the spine and stretches out the back.

Other Ways to Strengthen Your Spine

Outside of the yoga studio, you can also help the function of your spine through chiropractic care. Kelsall Chiropractic in Portland, Oregon offers the best in chiropractic care, massage therapy, and understands the benefits of spinal strengthening that yoga offers.

Our team of trained professionals help patients find health and happiness within their bodies so they can live a long and prosperous life. Strengthening the spine through yoga along with chiropractic care to optimize spinal health, ensures you are on the right track to see optimal long term results.

Low Back Pain: Releasing the Iliopsoas for Relief

Having low back pain? Look to the front! Specifically the anterior thigh and the hip flexor muscles.

The Psoas major and Iliacus muscles, together called Iliopsoas, is a large muscle that is involved in the action of hip flexion. With muscle fibers originating from the lateral aspect of the twelfth thoracic vertebrae, all lumbar vertebrae and their corresponding discs, and the iliac fossa, and then attaching to the lesser trochanter of the femur, which is high up on the interior thigh, this large muscle is also involved in lateral rotation and adduction of the hip, and flexion of the torso.

The psoas initiates walking while the iliacus is active throughout walking. Iliopsoas plays a significant role in postural stabilization, contributing to the natural curve of the lumbar spine by controlling the pelvic tilt.

Although these two muscles, psoas major and iliacus, are often viewed as one muscle and as a singular discrete unit of movement, it’s important that anyone doing manual therapy can also differentiate the muscle fibers of psoas and iliacus individually in order to fully assess and treat.

In a recent seminar entitled Releasing the Iliopsoas presented by Peggy Lamb MA, LMT, NCTMB Ms. Lamb discussed the manual therapy technique she developed and named Muscle Swimming used to work this muscle. The core components of Muscle Swimming are:

1) Warming the tissue and freeing the fascia before any deep tissue work using Swedish massage strokes.

2) Pin and rock which, after passively shortening the muscle, combines pinning the muscle with a broad, dispersed pressure while using a slow rhythmic rocking of the joint. Rocking stimulates a parasympathetic response and allows the patient to relax and thus the tissue can soften and now be worked deeper.

3) Pin and move where the patient is now an active part of the technique. The muscle is first placed into a shortened state and then stretched to just the first barrier and pinned. The patient performs, in a slow controlled motion, the actions of the muscle. This is repeated 4-5 times then check-in with the patient for any noted change. If none or little change, then the therapist can either add resistance to the movement or try a different movement pattern.

4) Work the muscle from different positions. Ms. Lamb also detailed specific protocols using her Muscle Swimming for working/releasing iliopsoas and the secondary thigh flexors. When working the iliopsoas muscles it is always a good idea to first begin work with the secondary hip flexors: rectus femoris, adductors longus, brevis and magnus, Sartorius, TFL as these muscles can also be involved when the iliopsoas is problematic.

Address Low Back Pain and Other Symptoms

So, what are some indications that you need to have the iliopsoas worked on? Low back pain, pain in the anterior thigh, pain the in the lateral thigh due to active trigger points, and difficulty rising from a seated position are just a few that a Portland chiropractor can address by working on the iliopsoas.

Acute Injury Care in Athletics

University of Western States
Fall Symposium 2015

Acute Injury Care In Athletics
Third in a series of articles from the UWS Symposium
by Pam Worthington

Has injury care gone Paleo? We are all very familiar with the acronym R.I.C.E. (Rest, Ice, Compression, Elevation). The R.I.C.E. protocol was first proposed by Dr. Gabe Mirkin in his 1978 bestseller “Sportsmedicine Book”. Coaches, physicians, and lay people alike have followed his advice for decades. It has been accepted wisdom for years that Rest provided the body opportunity to heal. Ice was excellent at reducing inflammation and pain, and Compression and Elevation reduced swelling by expediting venous blood return to the heart.
But, times are changing. The R.I.C.E. protocol is being challenged. R.I.C.E was developed to control inflammation. The new thinking is that anything that reduces inflammation also delays healing. Healing requires inflammation.
For example, Rest has been shown to delay soft tissue healing, because immobilization decreases blood flow. As a result, ligaments, tendons and muscles lose mass and become weaker, fibroblasts don’t synthesize as much collagen, and joints lose range of motion. The use of Ice causes blood vessels near the injured tissue to constrict. This shuts off the flow of blood that brings healing cells, such as macrophages, to the injured area. Compression and Elevation also slow the recovery process by reducing blood flow to injured tissues.
M.E.A.T. to the rescue! M.E.A.T. is quickly becoming the new protocol. The acronym stands for: Movement, Exercise, Analgesics, Therapy. The theory is that encouraging blood flow to injured tissues, rather than restricting it, speeds healing. Passive movement can be used to start the healing process right away. Injured athletes can start with passive range of motion (MOVEMENT) and move to active range of motion/tissue loading (EXERCISE), as pain subsides and the acute injury stage has passed. Movement and Exercise increase blood flow, decrease adhesions and joint stiffness, increase collagen synthesis, encourage proper collagen alignment, and increase strength and proprioception.
ANALGESICS are good for controlling pain. However, NSAIDs (non-steroidal anti-inflammatory drugs) such as aspirin and ibuprofen, are not recommended. They have been shown to have a detrimental effect on healing, because they reduce inflammation. In fact, ice and NSAIDs used together are capable of completely shutting down the inflammatory process. Natural Analgesics and tylenol are recommended in the place of NSAIDS. Topical Analgesics with menthol are good choices for natural analgesics. Cryoderm, Biofreeze and Rock Sauce are some favorites.
THERAPY can include a variety of treatments: kinesiology taping, Spidertaping, manual lymph drainage, contrast therapy (alternating hot/cold), acupuncture and relieving trigger points in adjacent muscles.
So, which should you use? R.I.C.E. or M.E.A.T.? The broad thinking, in favor of M.E.A.T., is that increasing blood flow promotes healing. However, there is some argument as to whether M.E.A.T. should be applied to muscles, tendons and ligaments or just tissues that lack a good blood supply, like tendons and ligaments. For example, there can be a strong case made for the use of ice in the treatment of some conditions such as anterior compartment syndrome (injury to the anterior tibialis muscle of the lower leg). And, how does Dr. Mirkin weigh in on the latest findings? Dr. Mirkin states that ice remains very effective for reducing pain, but suggests using it sparingly, not more than 6 hours after acute injury and not for more than 10 minutes at a time.

In need of athletic injury care in Portand?
Call Kelsall Chiropractic Clinic at (503) 223-8719
or request an appointment here.

Snapping Hip Syndrome

Snapping hip syndrome is characterized by a recurrent snapping/clicking of the hip that can be heard during activity. It can be heard during running, walking, stretching, or non­-weight bearing movements as well. It is more commonly seen in female athletes of all ages. There are four types, the most common types are from the iliotibial band catching on the greater trochanter, followed by the iliopsoas rolling over bony bumps (prominences). The second major cause is inflammation of the iliopsoas tendon where it attaches to the hip, similarly, the iliopsoas tendon may catch over a bony bump (iliopectineal eminence). The last two, rare causes include the biceps femoris tendon catching on the ischial tuberosity or due to a labral tear, loose body or sources within the joint. The iliotibial band that travels from the pelvis to the knee can snap over the greater trochanter, causing irritation/inflammation of the bursa (a bursa that reduces friction between the iliotibial band and the greater trochanter).

Risk factors predisposing an athlete may include muscular imbalances of the hips and/or pelvis, limited hip/pelvis movement, scar tissue overtraining or improper training. An inflamed snapping can be painful, limiting exercise and bringing activity to a halt, though it is not uncommon to have painless, recurrent snapping after the condition has resolved. It is best to address the condition immediately, preventing an inflammatory cycle which may lead to more scar tissue and prolonged healing times. Chiropractic and massage therapy are interventions commonly used for snapping hip. The chiropractors at Kelsall Chiropractic can diagnose, then treat this condition using chiropractic manipulation/adjustments, myofascial release, Graston treatment, cold laser, ultrasound, and manual therapies. Treatment will include a home exercise plan to correct muscular imbalance, stretching tight muscles, strengthening weak muscles, and correcting any functional concerns.

Call (503) 223-8719 for more information or to schedule an appointment, or request an appointment online here.

Cupping Therapy & IASTM Techniques

This year, three of Kelsall Chiropractic Clinic’s licensed massage therapists selected to attend the University of Western States 2015 Homecoming and NW Symposium as part of their continued professional development:

Kari Asher
Pam Worthington, and
Amy Homsi

One of the subjects covered in this 2 day seminar was “Cupping and Instrument Assisted Fascial Release”.  The presenter for this class was Molly Verschingel, an LMT in Portland, OR for more than 20 years.

When fascia becomes thickened and has adhesions it affects our proprioception, reduces strength and mobility. Fascia can become stiffer/denser when it has received damage but also along lines of stress.  Both Cupping and Instrument Assisted Fascial Release are great additions for a massage therapist’s practice for a different, yet effective therapy for their clients.  It is effective in releasing restrictive fascia, connective tissue, and muscular tension.

Cupping Therapy

Traditional Cupping Therapy, a part of Chinese Medicine, has been practiced for thousands of years.  Cupping technique involves creating a vacuum, or suction, on the skin to gently draw the tissue upward into the cup, to mobilize blood flow in an order to promote healing. Cupping is believed by some to treat pain, decrease deep scar tissue in muscles and connective tissue, reduce swelling, stimulate activation of the lymphatic system, and can aide in detoxification. The cups can be left on for 5 to 15 minutes, or even dragged across the skin while suctioned in order to break down muscle fiber and adhesions. 

Usually treatments are not painful; however a red ring or sometimes dark circles may appear post-treatment. These marks are not dangerous and usually disappear within a few days. Plastic and glass cups are the most common materials used today, replacing the horn, pottery, bronze and bamboo cups used in earlier times.

When glass cups are used the suction in the cup is created by lighting a cotton ball soaked in 70% alcohol, quickly placing it inside cup and pulling out to remove the oxygen inside the cup.

Silicone cups are also now being used by some practitioners. These cups create suction with a simple push top and can be easier to use, more malleable for use over non-flat surfaces of the body and allow for a more exact amount of suction, thus it is believed creating less of the “bruising” markings.  Cupping can be a great complement to other techniques and modalities of bodywork.

Instrument Assisted Soft Tissue Manipulation (IASTM)

In IASTM techniques, an instrument is initially used to detect scar tissue and adhesions by rubbing or scraping over the skin. Scar tissue limits range of motion and can cause pain, preventing patient from functioning as they did preinjury. After an area of restriction has been identified, the tool is then used to apply friction to the tissues, breaking down scar tissue, and creating a local inflammatory response. This inflammatory response increases blood flow in and around the area thus helping promote the healing process in the affected fascia and soft tissues.

Here are three specific types of IASTM technique, each with their own unique tool(s).

  • Gua Sha is a part of traditional Chinese Medicine that uses small, hand-held tools made of stone, jade or animal horn. Some practitioners use plastic or ceramic tools.  The tool is used to scrape the skin producing a light bruising. It is believed that Gua Sha releases unhealthy, or toxic, elements from injured areas and the scraping stimulates blood flow and healing.
  • Graston Technique is a registered technique, requiring certification to perform under this name, which uses stainless steel tools formed in six sizes and shapes that allow the practitioner to rub across the client’s fascia and muscular tissue to identify injury areas and provide treatment.
  • Fascial Abrasion Technique (FAT) uses a specially designed instrument known as the Fascial Abrasion Technique tool which has a contoured shape used to break down scar tissue and fascial restrictions.

IASTM tools can be used to treat painful conditions resulting from injury or overuse disorders such as carpal tunnel syndrome, plantar fasciitis, cervical and lumbar strain, iliotibial band syndrome, rotator cuff tendinosis, and tennis and golfers elbow.

Dr. Weber and Dr. Kelsall are both Certified Graston Practitioners, both having great success over the years offering this modality/technique to their patients. Request an appointment online or call (503) 223-8719.

Oregon Chiropractic Health and Wellness Month

October has been proclaimed “Oregon Chiropractic Health and Wellness Month”, perfect timing as we approach the winter months. It is officially fall, the weather is changing and it is time to bolster your immunity/health for the upcoming months. Make it your goal this season to begin or continue exercising, eating healthy, enjoy better sleep and relaxation, and enter the New Year without any resolutions. Chiropractic care and massage therapy are a crucial piece to helping in attaining wellness-excellence or getting you back on your feet in the event of any neck or back pain, and sports or auto injury.

Oregon Chiropractic Health and Wellness Month October 2015

The Advantages of Cold Laser Treatments

Suffering from back, neck and other types of pain can be excruciating.
A chiropractor in Tempe recently blogged about a study that found roughly 75 to 85 percent of people have experienced back pain. Unfortunately for many, finding non-invasive treatment options is difficult.

With cold laser treatment, there is a way for some pain sufferers to receive the pain reduction and relief that they’re searching for. This therapy option is growing in popularity because:

– It is a non-invasive procedure
– It does not require medications
– It allows for faster recovery
– Studies have shown it does not produce any serious side effects when performed properly

Unfortunately, cold laser treatment isn’t for everyone — it is ideal for those with certain types of pain.

There are other treatment options used for pain relief or pain reduction, but many patients choose cold laser therapy because it doesn’t require surgery or medications. The procedure can be performed as a standalone treatment or it can be used in combination with other types of therapies.

A Cutting-Edge Solution

In the medical community, cold laser is seen as a cutting-edge option for those who would like non-invasive treatment without sacrificing optimal results. To learn whether your condition can be successfully treated with this procedure, you’ll need to consult with a properly trained chiropractor.

At Kelsall Chiropractic Clinic, you will find a highly trained Portland chiropractor capable of using cold laser therapy to treat your pain. Schedule an appointment today to find out which treatment options are ideal for you.

Governor’s Park Chiropractic, a Denver chiropractor, offers cold laser treatments to Colorado patients.

Contact a local chiropractor trained in cold laser therapy today for a new pain reduction and relief option!

Introducing: Wally Walsh, LMT

Introducing a new addition to the clinic team, Wally Walsh, LMT and Guild Certified Feldenkrais® Practitioner

Wally WalshWe are pleased to introduce Wally Walsh as part of our team at Kelsall Chiropractic. Wally has now been a bodywork professional more than 17 years, with over 12,000 hours of hands-on experience. He has worked successfully with a diverse population of people, including professional athletes, expecting mothers, ‘weekend warriors’, stressed out office workers, actors, musicians, and children. In June of 2014, he completed a four year training to program to become a Certified Feldenkrais® Practitioner, which has greatly expanded his capacity to help clients move better and feel better. “For many years, I have been fascinated by how bodies move, feel and function​.​ ​On a daily basis, I get the pleasure of witnessing human potential in action as I see clients change, adapt, and expand their ability to thrive.​ I’m truly fortunate to have a career that profoundly affects people in such a positive way”.

Read Wally Walsh’s bio here. To schedule an appointment with Wally, contact us today at (503)-223-8719.

How Strength Training and Chiropractic Work Together

If you’re looking to create a stronger, more flexible, healthier body in the new year, consider a combination of strength training and chiropractic care that addresses every aspect of your musculoskeletal system. Many individuals who are training for strength also enlist the help of a trained chiropractic professional. These two approaches can go hand-in-hand to reinforce whole-body wellness and lessen the risk of traumatic injury.

While it’s important to develop muscle during strength training, you can’t forget to take care of your nervous system too. This is where chiropractic care comes in: working on the nerves that cause muscle contractions will allow your body to make optimal use of its workout.

In addition to helping these nerves reach their maximum potential, chiropractic treatment also helps bones and muscles align in the best possible way to increase their function. Straining to lift weights with improperly-aligned vertebrate or joints is a sure path to serious injury. Not only is this a painful risk, it’s also a counterproductive one. Muscles do not contract and tense properly over misaligned joints, which leads to an inefficient workout and overall loss of strength in the area. It’s better to stop the problem before it starts by making sure that your friendly neighborhood chiropractor has given you a clean bill of health before you hit the weight room.

According to Marc Holt, a representative of Eden Prairie, MN chiropractor Premier Sports and Spine, there’s one often-overlooked benefit to chiropractic treatment in conjunction with strength training: consistency. “As any gym goer knows, the next-day soreness after a hard workout is one of the greatest deterrents to making everyday workouts a habit. No matter how hard the regimen, it’s not going to have any effect if it’s not practiced consistently.” A chiropractor can help you work out the kinks and relieve the stress of a workout, letting you get back to it the next day and beyond.

Anyone interested in finding a Portland Chiropractor to aid in them in strength training should consider Kelsall Chiropractic. In Centennial CO, chiropractic services available from Heritage Health can help you boost your strength training, overcome pain, and much more.