Last week I commissioned a study from MBA students to provide data on how I might do better. They developed a brief anonymous questionnaire, which I sent out to all the patients I’ve seen this year. We got back over 10%, which is pretty good and within a normal return rate. While there are a couple things I can work on changing (e.g., more available hours, adding stretching and nutrition services), the big take-away was everyone seemed to be pretty happy! If you’re curious, read below to see the findings with comments from my patients.

Findings

According to the survey, before coming to me, 90% of my patients tried to resolve their issue(s) using traditional medicine, other chiropractors, acupuncture, podiatry, physical therapy, pain management specialists, drugs, and massage. In other words, I was their last shot.

While I am glad I could help them, this highlights the prejudice against chiropractors in our society. I’m convinced this stems not from chiropractors hurting people, but instead from what is typically a long, drawn-out treatment plan, which requires 3-5 treatments a week for the first 2-4 weeks, and incrementally decreasing the visit frequency. Too many offices even require the patient to sign a contract to promise to keep coming. I DO NOT DO THIS TYPE OF CARE!

70% of my new patients are only seen a handful of times, some just once or twice. Now, I’m a huge advocate for wellness care, like going to the dentist 2x/year, and many of this 70% elect to continue wellness care anywhere from 1x/month to twice a year (everyone has different needs).

Like it or not the human body is a machine with moving parts and any engineer knows that machines with moving parts will need to be tuned on occasion. The human body is an incredibly complex and dynamic machine, so expecting all our moving pieces to work perfectly all the time is fantasy. Some of us humans need more tuning than others, but with the right adjustments, appropriate exercise and stretching, good stress management, and decent nutrition, humans should be very functional into our 90s (this will be a topic for another blog).

Over 1/3 of my patients only come 4-6 times a year. This is great!

I don’t want to see ANYONE 20-50 times a year, as so many other chiropractic offices require.

Other Insights

Over 60% were referred to me by other patients. My desire is that ALL my patients are referred to me by patients who have seen me before. I have countless new patients referred to me from patients I haven’t seen in years! I’m not a salesman so love it when others can explain how I work and that my goal is to get them fixed as fast as possible, not make them sign contracts to see them several times a week for weeks on end. If you are like me, your guard goes up when you see a doctor.

Over 50% had been dealing with their issue (usually pain) for over 6 months. Unfortunately, this means that most people think their pain is either a normal product of aging (I hear that a lot), or that chiropractic care can’t address what they perceive to be more serious than it is, or they were specifically told NOT to go to a chiropractor (usually from an MD). Countless patients have come to me after first going to orthopedists, worried their pain is surgical or that chiropractors don’t really do anything. The orthopedist will either suggest surgery, drugs (pills and/or injections) or physical therapy. For neck and low back pain, a (good) chiropractor should be the first option.

The New England Journal of Medicine did a study that concluded, for acute low back pain, “Satisfaction was greatest among the patients who went to the chiropractors [instead of orthopedists].” Additionally, the costs associated with orthopedic visits was far higher than a chiropractor. “. . . analysis showed that the patients who saw orthopedic surgeons were somewhat more satisfied than the patients who saw primary care providers but were less satisfied than those who saw chiropractors. The higher level of satisfaction among the patients who saw chiropractors persisted. . ..” (https://www.nejm.org/doi/full/10.1056/NEJM199510053331406).

The sooner I can get to someone with joint pain, the better and faster the outcomes.

In short, the responses were overwhelmingly positive. The biggest reasons patients sought me out were referrals from patients and my positive online reviews (Google, Yelp, Facebook). Location was a minor factor, but cost and referrals from other medical providers were not significant.

Patient Comments

The following comments were provided by some patients. I did not censor or delete any comments, all are here in their entirety. These comments were not required.

I am so grateful I found Dr. John! I feel better and have never felt any judgement or pressure.

Dr John is amazing! He’s the reason I’m not in pain all the time.

I was in serious back pain after I fell and fractured my lumbar spine in January of 2023. After the fracture I visited Orthopedic physicians several ; tried physical therapy; Neurologists; Family practice physicians; and a special spine and pain management doctor. doctor who gave me ten lidocaine trigger point injections every week for several months as well as performing a right and left nerve ablation to try and relieve my pain which would last or lessen my pain for only 24-48hours.?The ablation helped ed for about a week tops. Only since I’ve been coming to Dr John Dandelski have I gone days and days without back pain…he is a very skilled physician and a real life miracle worker..thank you so very much I really appreciate you!

Dr John listens, understands how to adjust and is always pleasant.

I absolutely love coming to you! I have been to so many chiropractors over the years in many states and you easily are the best!

I have been to many chiropractors over the past almost 40 years and Dr. John is by far (!) the best.

I always receive so much tension and pain relief from my visits with Dr. John and am always amazed that he can diagnose and treat my symptoms within the 15 minutes scheduled time!

Great care is provided and appreciated!

Dr. John is wonderful and I recommend him constantly. He’s the most knowledgeable chiropractor I’ve ever been to and I appreciate his expertise. His kindness, concern for others & compassion make this practice a home run. I will only see Dr. John for anything chiropractic related.

The knowledge and good care and the real gold and the main reason I come. I don’t love thought of supplements and lots of extras. A nutritional counsel and exercise/training would be a great edition. I wouldn’t care for being sold products on site.

I used to go to another great chiropractor, but his office staff was rude and I often had to wait nearly an hour after my appointment time. Dr. J is always just 5 minutes or so. Love Abi’s massages too.

Love how I don’t have to wait 20+ minutes for appointment. I get in and out quickly.

Dr. John has provided complete and helpful chiropractic adjustments.

No pressure, friendly and knowledgeable

He’s been a game changer. He kept us safe during pandemic. So friendly, helps recommend other doctors when necessary.

The post I asked my patients, “How can I do better?” appeared first on Sport and Wellness Chiropractic | Knoxville, TN.

About once a week I get a reaction from a patient that I have to laugh at. After telling them I don’t need to see them for a while, they’re apt to look at me as if my cheese has slipped off the cracker. If they’ve come from another chiropractor they were usually encouraged to come more often, not less. NO contracts, NO long-term commitments. In fact, no commitments at all!

“OK, instead of seeing you next week let’s schedule you in three to four weeks.”

“Wait….what? You DON’T want to see me?”

“No, you’re progressing nicely and I see no reason to bring you in again for a few weeks. Of course, if something happens, come on in but otherwise I’ll see you in about a month.”

“I’ve just never had a chiropractor who told me NOT to come in.”

Probably half of my new patients have been to other chiropractors and, unfortunately the norm was to get them in the office as many times as they could. Usually they were going to chiropractors that took insurance, so the office knew that the patient was “allowed” 30 visits a year so they would bring them in 30 times.

My care is not based on how many visits you’re allowed by an insurance company, but on quantifiable metrics that we both agree to on starting care. Generally, within a week most patients are at about 80% and we start curtailing the treatments. One of the hardest parts of my job is trying to convince those patients that have been going to chiropractors once- or twice-a-week for years (even decades!) to see me once a week, then once a month, then quarterly, etc.

I have a great reputation in Knoxville for being that chiropractor that will fix people in as few visits as possible and will NOT prolong care longer than necessary. That is why about 70%+ of my new patients are from referrals. My patients trust me to look after their well being, not maxing out their visits each year. The vast majority are out of the acute care phase within 2 weeks. In fact, about half of my new patients are mostly done with care in just 3 visits.

So if you’re looking to get out of pain as fast as possible, not go to an office that requires multiple visits a week for weeks or months on end, this is the office for you. We earn our patients’ trust.

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Exercise is a cornerstone of a healthy lifestyle, offering a multitude of benefits for both physical and mental well-being. What does exercise do for me?

Physical Health

• Disease Prevention: Regular physical activity significantly reduces the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. It helps maintain healthy blood pressure, cholesterol levels, and blood sugar.
• Weight Management: Exercise aids in weight control by burning calories and increasing metabolism. It also helps preserve lean muscle mass.
• Strong Bones and Muscles: Weight-bearing exercises strengthen bones and promote muscle growth. This is crucial for overall mobility and preventing osteoporosis.
• Improved Immune System: Exercise enhances immune function, making you more resilient to infections.

Mental Well-Being

• Stress Reduction: Physical activity releases endorphins, the body’s natural mood boosters. It reduces stress, anxiety, and depression.
• Better Sleep: Regular exercise improves sleep quality and duration. It helps regulate circadian rhythms and promotes restful sleep.
• Enhanced Brain Health: Exercise increases blood flow to the brain, supporting cognitive function, memory, and focus.
• Boosted Energy Levels: Paradoxically, expending energy through exercise actually leaves you feeling more energized throughout the day.
• Depression: Many studies have shown that for those that experience depression or depressive episodes, exercise has the same benefits of several anti-depression drugs. Even just getting up and walking around the block can help these symptoms dramatically.

Quality of Life

• Functional Independence: Staying active ensures you can perform daily tasks independently as you age. Don’t rely on pushing a button if you’ve fallen and can’t get up! Get down and up again off the floor is an exercise I prescribe to anyone over 50.
• Social Interaction: Group activities or fitness classes provide opportunities for socializing and building connections.
• Longevity: Studies consistently show that physically active individuals tend to live longer and enjoy a higher quality of life. Quality of life issues have become more important the last 20 years as healthcare has improved at keeping people alive for longer…but we are seeing a subsequent decrease in the quality of life.

Happiness and Confidence

• Self-Esteem: Achieving fitness goals boosts self-confidence and self-esteem.
• Positive Outlook: Exercise triggers the release of neurotransmitters like serotonin, promoting feelings of happiness and well-being.

Remember, exercise doesn’t have to be intense or time-consuming. Anything is better than nothing! Shoot for 20 minutes of an elevated heart rate a day, but if you do 5 or 10 minutes that’s not bad! Even moderate activities like walking, gardening, or dancing contribute to a healthier life. So try to commit 10 minutes or more each day to improving all aspects of your health.

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Eating processed foods (microwaveable meals, most anything that comes in a bag, even most breads!) can have several negative effects on our health, primarily due to their high levels of additives, preservatives, refined ingredients, and often excessive amounts of sugar, salt, and unhealthy fats. Here are some of the potential consequences of consuming processed foods:

1. Poor Nutritional Quality: Processed foods are often stripped of essential nutrients during processing and may be low in vitamins, minerals, and fiber compared to whole foods. Consuming these nutrient-poor foods regularly can lead to deficiencies and imbalances in the diet.
2. Weight Gain and Obesity: Many processed foods are high in calories, sugar, and unhealthy fats, making them calorie-dense and easy to overeat. Regular consumption of these foods can contribute to weight gain and increase the risk of obesity and related conditions such as type 2 diabetes and heart disease.
3. Increased Risk of Chronic Diseases: Processed foods are often linked to an increased risk of chronic diseases such as cardiovascular disease, hypertension, stroke, and certain types of cancer. This is partly due to their high levels of unhealthy fats, sodium, and added sugars, which can negatively impact heart health and contribute to inflammation and oxidative stress in the body.
4. Digestive Issues: Many processed foods contain additives, preservatives, and artificial ingredients that may be difficult for the body to digest and metabolize. This can lead to gastrointestinal discomfort, bloating, and other digestive issues, particularly in individuals with sensitivities or intolerances to certain additives or ingredients.
5. Blood Sugar Spikes and Crashes: Processed foods, especially those high in refined carbohydrates and sugars, can cause rapid spikes and crashes in blood sugar levels. This can lead to feelings of fatigue, mood swings, and cravings for more sugary foods, contributing to a cycle of overeating and poor dietary habits.
6. Addictive Properties: Some processed foods are engineered to be highly palatable and addictive, stimulating the reward centers in the brain and leading to cravings and compulsive eating behaviors. This can make it challenging to maintain a balanced diet and make healthier food choices over time.
7. Reduced Satiety and Increased Hunger: Processed foods often lack fiber and protein, two nutrients that help promote feelings of fullness and satiety. As a result, people may consume larger portions of processed foods without feeling satisfied, leading to increased calorie intake and weight gain.

Overall, while it’s okay to enjoy processed foods occasionally as part of a balanced diet, it’s important to prioritize whole, minimally processed foods as the foundation of a healthy eating pattern. Choosing nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats can help support optimal health and well-being.

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A few weeks ago a new patient came in after she went to another area chiropractor. She was skeptical, annoyed, and was “trying one last time.” She had been to an area chiropractic office that claimed she needed to start with a $7,000 care plan (AFTER insurance!) that would treat her neck and low back pain. BUT, if she signed a contract with them that day, they’d reduce it to $5,000 and put her on a payment plan of $500/month. Their treatments actually made her pains worse and then a friend told her about me.

I saw her twice and don’t expect to see her again for at least a month. She left with no pain and her faith (mostly) restored in chiropractic care. Her cost of care was $134 total to get her out of pain completely.

I’ve heard this story WAY too often and apologize for the bad actors far too much. 90% of neck and low back pain can be treated safely, easily, and inexpensively especially if it is relatively new. In my experience, I’ve NEVER had to see a patient 5 times a week for one week, not to mention for a month or more.

The vast majority of my patients experience significant decrease in pain and increase in function with just one treatment. Think twice if you are talking about care plans and expense before you even get treated. If you’re presented with a costly care plan that lasts months and months, costs thousands of dollars, and requires multiple visits week after week, think about what you’re getting into.

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It’s a good question, so let me boil it down. Almost all my patients have insurance, but they come here knowing they’ll end up spending less. How is that possible? Well….

1. Insurance companies pay the provider less for the privilege of doing business with them. The assumption is the doctor will get more patients who are “in-network.”

2. Because insurance pays less, the provider needs to see more patients in the same amount of time.

3. With more patients to see you spend less and less time with the doctor.

4. This results in patients waiting to see the doctor because 3 or 4 other people were scheduled the same time as you. So you wait in the big room, then wait in the little room, then get treated when they have finished with the 3 or more other patients.

5. Many chiropractors have this model and will have a huge room with multiple treatment tables, with no privacy, where they go from table to table doing quick adjustments.

6. Insurance companies incentivize chiropractors to see patients as much as possible. The FIRST thing your chiropractor will do if you use insurance is call the insurance company to see how many visits you’re “allowed” that year. I can almost guarantee your treatment plan will include all of them!

7. Because of the need to work fast they rely on “therapies,” which are generally done by assistants and the interaction with the chiropractor is brief. Additionally, these therapies, like e-stim and massage tables, can be charged to insurance companies at about $7 or so for each therapy. If they do that on EVERY patient that’s a couple hundred dollars a day…times 5 days…etc. It’s an easy thing to do, makes money, but honestly does very little for the patient. It just means they’ll have to spend another 15-30 minutes.

8. This model requires a larger staff who have to be paid….and therefore require a lot of patients….and the cycle continues.

By NOT taking insurance, here is my model.

I see my patients ON TIME because I don’t have to overload my schedule to make up for lower payments from the insurance companies.

I spend more time with them, in private treatment rooms, and they get better, faster than in offices that require 3-5 visits per week. My prices are about what most co-pays are for insurance (sometimes even less).

I am not prohibited from doing a variety of treatment types to fix the problem. Essentially, insurance companies will not pay for me to do more than one kind of treatment per region. For example, I do not get paid for doing ART (Active Release Techniques) on the low back in addition to an adjustment.

I get great outcomes because I can take my time. Because I am not rushed with my patients, and I’m allowed to do whatever it takes to improve their condition, I get great outcomes. Most new patients will only see me 1-3 times to get them out of their acute condition, which is usually neck and low back pain.

Insurance companies routinely demand money back even if it is years later. If I take insurance, there is always the possibility that the insurance company will come back in 5 years and say, “Yea, we don’t think the patient needed all those things you did, so we’ll need that money back now.” It happens all the time, and I’m not setting myself up to deal with that!

The vast majority of my patients have insurance they could use elsewhere, but those who have tried that realized they actually ended up spending more money because those offices wanted to see them significantly more.

I’m a smaller office but I get results. See an ad for discounted services? Ask yourself why they’re doing that…

For a more comprehensive explanation of why I don’t accept insurance, click here.

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Sitting at a desk shortens the hamstrings, hip flexors, pectoralis major/minor, biceps, anterior neck muscles, and several others. In addition to exercise to properly work these muscles, most people will need to spend 1-2 minutes stretching these muscle groups to return the muscles to their proper length-tension. I’m sorry, a 30-second stretch is usually completely inadequate for a shortened muscle. So what else does stretching do?

Stretching is a fundamental component of physical fitness and overall well-being, playing a crucial role in maintaining flexibility, preventing injury, and promoting relaxation. Incorporating regular stretching into your routine offers a multitude of benefits that extend beyond just physical health.

First and foremost, stretching helps improve flexibility and range of motion in the muscles and joints. By lengthening and elongating the muscle fibers, stretching increases flexibility, allowing for a wider range of motion in everyday activities and exercises. Improved flexibility not only enhances athletic performance but also reduces the risk of muscle strains, sprains, and other injuries, particularly during physical activities that require sudden or repetitive movements.

Moreover, stretching promotes better posture and alignment by alleviating muscle tension and tightness. Sedentary lifestyles, prolonged sitting, and repetitive movements can lead to muscle imbalances and postural deviations, which may contribute to discomfort and pain. Regular stretching helps counteract these effects by releasing tight muscles and promoting proper alignment, leading to improved posture, reduced muscle stiffness, and decreased risk of musculoskeletal issues.

In addition to its physical benefits, stretching also contributes to mental and emotional well-being. The rhythmic movements and focus required during stretching promote relaxation and stress relief, helping to calm the mind and alleviate tension. Incorporating stretching into your daily routine can serve as a mindfulness practice, allowing you to connect with your body, breathe deeply, and cultivate a sense of inner peace and tranquility.

Furthermore, stretching can enhance circulation and blood flow throughout the body, delivering oxygen and nutrients to the muscles and tissues, and aiding in the removal of metabolic waste products. This improved circulation not only supports muscle recovery and repair but also contributes to overall cardiovascular health and vitality.

Whether you’re an athlete looking to improve performance, an office worker seeking relief from sitting-related stiffness, or simply someone interested in enhancing overall well-being, incorporating regular stretching into your routine is essential. By dedicating just a few minutes each day to stretching exercises, you can reap the numerous benefits of improved flexibility, reduced risk of injury, better posture, enhanced relaxation, and overall physical and mental vitality.

Not sure where or how to start a stretching program? Yoga is great but can be daunting. For so many I recommend one starts with Chair Yoga. Here is a list of youtube chair yoga videos that will walk you through some stretches you can easily do sitting down. No yoga matt required! Give it a try for 2 weeks and see how you feel!

How long should I stretch?

Most people will “stretch” for about 10-15 seconds. For those that have very tight muscles they have usually been told 30 seconds will suffice. For a muscle group that has been a problem (e.g., psoas (hip flexor), quads, hamstrings, calf muscles) I tell all my patients the following:

Stretch 2-3 times a day, for 2-3 minutes, at a pain level of 2-3/10.

The BEST stretches are TINY stretches but are held for a long time. A light stretch done several times a day, for several minutes, everyday will end up lengthening that muscle. Ideally, that muscle group should also be warmed up before any stretching. Stretching too hard can end up pulling (tearing) that muscle group and/or placing too much tension on the tendon, resulting in tendinitis. GO EASY!!

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As a chiropractor, my goal isn’t just to help you heal from injury, it’s also to help you learn to prevent injury from occurring. When your body is strong, well-fueled and properly aligned, it can protect itself from injury better than when it’s not. Preventive chiropractic care as part of a wellness program, along with a host of other healthy living options like exercise and diet, can keep your body working at peak performance.

Peak performance is a buzzword that gets tossed around a lot, but amidst all the images of Olympic athletes and football stars, there is the opportunity for everybody to operate at peak performance, regardless of athletic inclination. Peak performance simply means your body is working in its personal zone for optimum function.

When functioning at this level, your body can protect itself from injury, as well as having the increased ability to heal itself from injury. Anything that blocks this performance, from injury to stress, keeps your body from working at its best. Regular chiropractic adjustment, even when you’re not recovering from injury, helps you stay at peak performance, allowing your body to draw on its own healing abilities.

Since 1900, our life expectancy has increased from 50 to 78 (with folks in Japan averaging 83 years). And according to the National Institutes of Health’s studies on global health and aging, the 85-and-older population is projected to increase more than 350 percent between now and 2050.

While your current focus may be on reducing the pain you’re feeling now, I can help fix that pain as well as the underlying issue that caused the pain. Like a car, which needs regular oil and filter changes and tire rotations to keep functioning properly, our bodies need similar care. Exercising keeps muscles strong and healthy, the right food offers fuel and chiropractic care helps keep your body aligned.

The National Cancer Institute found that physical activity, even “at relatively low levels and regardless of body weight” increased life expectancy by as much as 4.5 years. Regular exercise extended lives in every group in the study, and that link was even stronger among those with a history of heart disease or cancer.

A Mediterranean diet, rich in fruits, veggies, beans, nuts, peas, unrefined grains, fish and healthy oils (olive or coconut, for example), has been linked consistently with weight management, and a decrease in cardiovascular disease and other diseases of aging, like cancer. An ongoing study of healthy, middle-aged women, called the Nurses’ Health Study, has been tracking more than 275,000 participants since 1976. This study showed that, as a result of adherence to this diet, these women had increased longevity and better overall health.

Studies done on chiropractic care focus more on injuries, back pain, headaches and nerve problems, rather than looking at preventive maintenance. But as more studies are done, they are showing the long-term benefits of chiropractic care.

Living longer means finding new ways to achieve peak performance. Exercise is one of those; eating right is another. A third can be chiropractic care, which helps your body remain in the proper alignment to function at peak performance. Maintenance chiropractic – coming in for regular adjustments even when you’re not experiencing injury or pain – can help your body continue operating at peak performance in this decade and beyond.

So take your step toward wellness and schedule your next appointment now! Promise you’ll be in and out in 15 minutes!

Photo Credit

https://www.pritikin.com/pritikin-center/programs/programs-archive/womens-health-2.html

Links

https://www.nia.nih.gov/research/publication/global-health-and-aging/living-longer

http://www.cancer.gov/news-events/press-releases/2012/PhysicalActivityLifeExpectancy

http://www.cnn.com/2014/12/03/health/mediterranean-diet-longevity/

http://www.takingcharge.csh.umn.edu/explore-healing-practices/chiropractic/what-does-research-say

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What causes spinal disc degeneration?

A disc is what separates the spinal vertebrae from each other. It acts as a cushion and when working correctly will allow for fluid, pain-free, normal range of motion. It also provides the space for the spinal nerves to exit the spinal cord just above the disc. When cervical or lumbar vertebrae are not aligned properly they will unevenly compress the disc, which will eventually lead to a disc bulge or even a herniation. As the disc continues to wear down, the space between the vertebrae reduces, exerting pressure on spinal nerves and the articulating surfaces of the vertebrae themselves (facets). This is called degenerative disc disease and osteoarthritis, respectively.

Spinal Surgery

A spinal surgeon will address this only after the condition is advanced and the patient has been experiencing intolerable pain for a while. The cost of these surgeries start at about $20,000 for a microdiscectomy (which will remove part of the disc that may be causing pain) to about $75k for a traditional discectomy. Spinal fusions cost $80k – $150k. If you have insurance you will most likely pay up to your maximum out-of-pocket, likely $5k or more. This does not include the cost of many months of post-surgical physical therapy, which is critically important to the recovery process.

A laminectomy, where the top of the spine is literally cut off to relieve stenosis (narrowing of the spine), will run $50k – $100k.

Those with degenerative disc disease were far less likely to be highly satisfied with surgery (54%) than those with a herniated disc (73%) or spinal stenosis (71%). (consumer reports).

Chiropractic Care

Chiropractic adjustments fix misaligned vertebrae (subluxations) and help prevent the cause of disc degeneration and osteoarthritis. Proper spinal alignment reduces or eliminates uneven disc wear and tear and helps prevent disc disease and debilitating osteoarthritis (now called degenerative joint disease).

All spinal vertebrae must be allowed to move through their full range of motion to prevent degeneration. Removing subluxations and addressing muscle tightness will keep your spine healthy by allowing it to move as it was intended. The cost of chiropractic care in this office is $45 and it is recommended every 1 to 2 months. The key, however, is preventative care.

Over the years I have seen a few patients whom I referred to a spinal surgeon. I hate to do that, but sometimes it is the only option. For most of those people, who had non-traumatic injuries, I know I could have helped prevent their pain and suffering, and give them improved quality of life if I had seen them sooner.

Here are four videos. The first is how chiropractic care can help prevent disc degeneration. The following are examples of spinal surgery for your consideration.

VIDEOS

A video on disc degeneration and how chiropractic care can help

This animation makes this look clean and easy. The surgery is done through the front of the neck and as you can see from the videos below, it is anything but clean. Sometimes it is the only option, but is usually preventable.

How the below video is “minimally invasive” is beyond me. Two 4″ incisions rather than one 8″ incision, I guess.  It looks pretty invasive to me, however.

After watching this video you’ll get a sense for why recovery from spinal surgery often takes over six months. Strengthening exercises can’t even begin for three months.

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January is always a great time to take a step back and reevaluate where you’re at and where you want to go. In terms of health, this might entail looking at diet, exercise, and fitness goals. One has to be brutally frank with oneself for this to work right, so let’s get started with diet and exercise for now. I’ll tackle fitness goals in another post.

Are you getting exercise daily? Maybe 3 times / week? Does that exercise entail you getting your heart rate up for at least 15 minutes? No?

A study last year linked physical inactivity to more than 5 million deaths worldwide per year, more than those caused by smoking.

The survey revealed that only 20.6 percent of people met the total recommended amounts of exercise — about 23 percent of all surveyed men and 18 percent of surveyed women. People most likely to exercise were between the ages of 18 and 24 (almost 31 percent of exercisers). Those least likely to engage in physical activity were ages 65 and older (nearly 16 percent of exercisers).

GOAL: The U.S. government recommends adults get at least 2.5 hours of moderate-intensity aerobic exercise each week or one hour and 15 minutes of vigorous-intensity activity, or a combination of both. Adults should also engage in muscle-strengthening activities like lifting weights or doing push-ups at least twice per week.

(reference)

Well what about your diet? Let’s go easy on you to start…are you eating at least 3 or more fruits and veggies per day? Triple that and you’re where you should be, but if you’re eating 3-4/day you’re WAY above average. Does your daily diet start with McDonalds? Muffin or donut with a coffee? Lunch something relatively fast too?  Does your dinner come out of a box in the freezer and into your belly after a “2 minutes and turn, heat for another 2 minutes” microwave stint?

The Institute of Medicine periodically issues recommendations on what people should eat to be healthy and maintain a reasonable weight. Americans have largely ignored this well-intentioned advice, a new study shows. It reports that “nearly the entire U.S. population consumes a diet that is not on par with recommendations. Most people missed the mark on nearly every nutrient category, the study found. Overindulgence in some discretionary nutrients, however, “was ubiquitous” — notably for solid fats (i.e. not vegetable or fish oils), added sugars and alcohol, according to Susan Krebs-Smith of the National Cancer Institute and her colleagues. (reference)

GOAL: Mostly fruits, veggies, and whole grains with a sensible portion of protein. While this may be up for debate it is a good place to start.

 reference

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