Status and Recognition of Chiropractic Care:

By implementing the following protocol, you can expect results ranging from significantly shortening the duration and intensity of symptoms to completely eliminating all symptoms within several hours. The key to successful treatment of acute viral infections, such as the common cold, is early intervention. This means that you should take action as soon as you are experiencing even the slightest early symptoms. The following brand name supplements have been selected by the doctors for their superior quality and standardized ingredients. The use of other products which do not list specific standardized active ingredients may not be effective.

The "Essential Four" for all colds and flu:

1. ECHINACEA is a native American plant with scientifically documented immune-stimulating and infection-fighting effects. Do not use echinacea for more than 3 days if you are immunocompromised, HIV+, or have autoimmune disease. DOSAGE: 3 tablets, taken 3 times/day (O.K. to double the dose for the First day), of ESBERITOX, which is one of only several brand-name products ever researched and proven to be effective. Best taken on empty stomach. To prevent colds, use it year-round: 2 weeks on & 2–-4 weeks off.

2. VITAMIN C has been shown in several research studies to decrease the duration and intensity of the symptoms of the common cold, but not to aid in cold prevention. DOSAGE: 2,000 – 10, 000 mg per day, in divided doses, taken with food every few hours. The supplement, such as ULTRA POTENT C, must contain bioflavonoids, which aid in the body's absorption and utilization of vitamin C. (The amount you should take should be just under your natural "threshold" for vitamin C, which varies with each individual. You know you've reached your threshold if you begin to experience loose stool or diarrhea. If this occurs, back off 500 mg at a time. Your threshold for vitamin C tends to increase when you are ill due to a temporary increased growth of cells called receptors which aid in its absorption.)

3. ZINC LOZENGES have also been confirmed by current scientific literature to decrease the duration and intensity of the symptoms of the common cold. DOSAGE: 1 ZINC-AID or other zinc gluconate/glycinate 5–15 mg lozenge every 1–4 hrs, for 5 days max.

4. MONOLAURIN contains lauric acid, which is a fatty acid shown to interfere with the production of virus in the body. (It does this by weakening the envelope which surrounds and protects all enveloped viruses, much like the cell membrane of a cell. The cold virus and HIV are both enveloped viruses.) DOSAGE: 4–6 tablets, First 4 days, and then 1–2 tablets until symptoms are gone, 3 times per day. Best taken on an empty stomach and 20 minutes away from any other food or food supplement.

Special Needs & Symptomatic Relief:

1. GARLIC possesses antimicrobial activity against many types of bacteria and viruses, helps to fight off colds, and is especially useful to prevent & treat secondary bacterial infections in individuals who are at high risk for developing them. DOSAGE: 1 tablet per day of GARLIC 100:1, or another odorless tablet standardized to contain 8 mg aliin, or a total allicin potential of 4,000 mcg. Or, eat 4 uncooked cloves per day, if you don't mind the odor.

2. PSEUDOEPHEDRINE HCL from ephedra sinesis is a natural way to decrease congestion and runny nose. DOSAGE: Two SINU CLEAR, or 60 mg taken up to every 4 hours, not to exceed 12 capsules per day. Consult with physician before using, especially if at risk for heart disease and/or high blood pressure. Provides symptom relief, and may help shorten duration of cold, cough, and postnasal drip, by decreasing mucus: the environment in which viruses and bacteria thrive.

3. MULLEIN LEAF is a natural herbal expectorant to relieve cough and sore throat. DOSAGE: Two BRONCHORIL tablets, taken 3 times per day. Best on empty stomach.

OTHER HELPFUL SUGGESTIONS:

1. SPINAL MANIPULATION (CHIROPRACTIC ADJUSTMENT) & ACUPUNCTURE have both been shown through research studies to stimulate immune system activity. Acupuncture is especially effective in relieving sinus congetsion.

2. WATER intake is critical, at least 12 glasses per day.

3. JUICES are a form of sugar, which inhibits the immune system. All sugar-containing products, including juice, should be used sparingly.

4. SLEEP is probably the most important ingredient. Get plenty of it.

Note: Although vitamins, minerals, and herbs are natural, they are essentially drugs. As with any drug use, or if symptoms persist or fever develops, consult with your physician – chiropractic or medical.

Sinusitus

Sinusitis can be an acute or a chronic condition. The symptoms include pain over the sinuses, a feeling of pressure in the head, sneezing, itchy/runny nose, headaches, and postnasal drip. Chronic sinusitis can even contribute to muscle tension and pain. The cause of sinusitis can vary from allergies to infections; therefore, it is important that you check with the doctor to determine the cause of your condition.

If your condition does not require prompt medical attention, the following strategies can be implemented to provide relief.

1. Eliminating your exposure to allergens is the most important step in relieving chronic sinusitis. However, it may also require significant lifestyle changes. The most common types of allergens are found in the air and in certain foods. It is important to pay attention to your symptoms in order to avoid the aggravating factors. Very often it comes down to trial and error. Common airborne allergens include dust, pollen, and molds. Air purifiers, and other products found in the "Allergy & Asthma Guide" catalogue (available at our front desk), can be especially helpful. Food allergies can be detected by various methods including scratch tests, blood tests, and the "elimination diet." The elimination diet is performed by eliminating the common food allergens for 2–3 weeks, one at a time. If elimination leads to decreased symptoms, you may conclude that you are allergic to that food. The most common food allergens are wheat and dairy; others include corn, citrus, shellfish, and nightshade vegetables (bell peppers, potatoes, tomatoes, and eggplant). Food allergies are often complex and highly variable. Sometimes relief can be obtained by decreasing consumption of the foods to which you are allergic, but sometimes it requires total elimination from the diet. After eliminating or decreasing consumption of a food for 6–12 months, some people find that they can gradually reintroduce the food back into the diet without making their symptoms worse. Other people may need to stay on their restricted diet indefinitely.

2. Neti Pot is a small ceramic pot with a spout used to rinse your nasal passages with saline solution. The saline (which can be made easily at home) helps to wash excess mucous and impurities from the nasal passages. This decreases mucus production and helps shrink the mucus membranes lining the nose. The neti pot should be used daily; it will not cause discomfort if used properly. Neti pots can be purchased at most health food stores, such as Whole Foods, and include detailed instructions for their usage. If you have any problems using the neti pot, please consult the doctor.

3. Natural D-Hist is a safe and effective vitamin/herbal formula containing vitamin C, quercetin, stinging nettles, bromelain and N-acetyl L-cysteine. These natural substances work together to decrease mucous production and inflammation of the mucous membranes by blocking the release of histamine. Available at our office. Dosage: Take 2–3 capsules upon waking and 2–3 capsules before going to bed.

4. Nasalcrom nasal spray is an over-the-counter formula that contains cromolyn sodium to block the release of histamine by stabilizing mast cells. It may take several days to notice the effects, but regular use should provide relief. It appears to be safe for daily use. Follow directions and warning label on package. Available at most drug stores. Dosage: One spray into each nostril 3–4 times per day.

5. Spinal manipulation and acupuncture also help to provide relief from acute and chronic sinusitis. We have seen excellent results with our patients using an initial schedule of 2–3 visits per week for 3–6 weeks, and then tapering off to 1 visit every 3–8 weeks.

Deep Breathing Excercise for Relaxation

The following deep breathing exercise will decrease emotional stress, promote muscle relaxation, ease pain, and facilitate better sleep and energy levels:

1. Assume rest position of jaw: keep tongue up, resting lightly on the upper palate and behind the two upper teeth.

2. Rapidly exhale all the air from your lungs, through your mouth, with your lips in a pursed position, so that you make a "whoosh" sound.

3. Inhale through your nose, into your abdomen* (not your upper chest), for a count of 4.

4. Hold for a count of 7.

5. Exhale slowly, through your mouth, again making a "whoosh" sound, for a count of 8.

6. Repeat steps 3–5 for a total of 4 cycles.

7. Perform this exercise at least 3 times each day, throughout the day, while sitting, standing, walking, driving, waiting in a line; anytime you're feeling anxious or stressed out. Also do the exercise once or twice per day for 5–10 minutes while lying down on your back with your knees bent.

*To train abdominal breathing, place one hand on your abdomen, and the other on your upper chest, and focus on directing the inhalation of air into your abdomen. It may be helpful at First to actually push your abdomen out as you inhale. Be patient. As with any new skill, abdominal breathing takes some practice. Keep in mind that the goal is relaxation, so don't try too hard.

Protect Your Back: Proper Lifting Technique

Traditionally, the most important rule in lifting has always been to "keep your back straight" and "bend with the knees – not the back." Recent literature suggests that it is better to maintain the normal curve in your low back at all times and avoid forward bending whenever possible. You should also lightly contract your buttocks and abdominal muscles to help stabilize the spine, and avoid twisting, whenever performing a lift. It is also important to keep the objects you are lifting as close in to your body as possible. The farther away from your body an object is, the greater is the strain it places on your spine. Also, whenever possible, try to avoid lifting from the floor – place things at knee, waist, or chest height. Finally, plan your lift before its execution to be sure your path is clear, etc.

The most dangerous position for your lower back is the combination of forward bending and twisting – this should be avoided at all costs. Reaching for things above shoulder level is another strenuous activity for your back. Using a foot stool is a good way to reduce the strain. If a foot stool is unavailable, remember to lightly contract your buttocks and abdominal muscles. Pushing and pulling can be yet another source of back strain. If given a choice between the two, pushing is preferred because the legs can be used more effectively.

Recent studies suggest that the back is especially vulnerable to injury immediately following a period of prolonged forward bending or inactivity like sitting for several minutes or sleeping. IN FACT, THE MOST SIGNIFICANT INJURY PREDICTOR IS NOT THE TASK, BUT IN WHAT ACTIVITIES YOU HAVE BEEN PERFORMING OVER THE DAYS AND MINUTES PRIOR! Following times of inactivity, a warm-up should be performed before attempting to lift anything, and even then remember to pay extra-special attention to using proper lifting technique. Furthermore, you should never lift anything shortly after rising from bed.

What about abdominal belts?
A critical review of the current scientific data neither completely supports nor condemns the wearing of abdominal belts for lifting. However, given the available data, the universal prescription of belts is not recommended. Uninjured individuals appear to gain no benefit from wearing belts. However, if certain individuals feel that they benefit from wearing a belt, then they may be allowed to wear it on the following conditions:

1. Given the risks of increased blood pressure and heart rate, those wearing belts should First be
screened for cardiovascular risk.

2. Since belt wearing may provide a false sense of security, those who wear them must also receive education on lifting mechanics. Belts and braces should not be used as a "quick fix," or as the total solution to the problem.

3. Belts should be prescribed only after a complete ergonomic assessment of the individual's worksite.

4. Belts should not be considered for long-term use. More emphasis should be placed on fitness programs, proper lifting techniques, and ergonomics to correct the cause of the problem.

TMJ Problems

• Eat a soft diet and avoid caffeine.

• For the resting position of your jaw: keep your tongue up, gently resting on the palate, teeth apart, lips together.

• Chew on both sides at the same time or alternate sides.

• Avoid bad habits such as clenching and grinding teeth, tensing, and gum chewing.

• Avoid excessive or prolonged opening of your mouth.

• Avoid sleeping on your stomach.

• Pain and inflammation may be relieved by natural or synthetic anti-inflammatory medication. A.I. Formula is the recommended natural anti-inflammatory herbal medication and should be taken on an empty stomach (20 min. before or 2 hours after food) as follows:

Acute: 2-3 capsules, 3-4 times per day for 2-4 weeks
Chronic: 1-2 capsules, 2-3 times per day for 4-8 weeks

• Use ice massage by rubbing large ice cubes directly over tender muscles and joints, for 3-6 minutes.

• The following deep breathing exercise will decrease emotional stress, promote muscle relaxation, ease pain, and facilitate better sleep and energy levels:

1. Assume rest position of jaw (see description above.)

2. Rapidly exhale all the air from your lungs, through your mouth, with your lips in a pursed position, so that you make a "whoosh" sound.

3. Inhale through your nose, into your abdomen* (not your upper chest), for a count of 4.

4. Hold for a count of 7.

5. Exhale slowly, through your mouth, again making a "whoosh" sound, for a count of 8.

6. Repeat steps 3-5 for a total of 4 cycles.

7. Perform this exercise at least 3 times each day. Performing this exercise while lying down is nice, but not necessary. You can do it while driving, waiting in a line, anytime you're feeling anxious or stressed out, and before you go to bed.

*To train abdominal breathing, place one hand on your abdomen, and the other on your upper chest, and focus on directing the inhalation of air into your abdomen. It may be helpful at First to actually push your abdomen out as you inhale. Be patient. As with any new skill, abdominal breathing takes some practice. Keep in mind that the goal is relaxation, so don't try too hard.

 

Sports Nutrition

By adhering to the following guidelines, you may be able to avoid the common nutrition-related pitfalls including: muscle fatigue, soreness, cramping, heat stroke, and dehydration.

What Should I Eat?
Athletes are often concerned about vitamin and mineral intake, but the most common nutritional deficiency in endurance sports is inadequate fluid and carbohydrate intake. The USDA's Food Pyramid describes the following guidelines:

Food Group & Minimum Number of Servings Per Day
Meat,Poultry, Fish, Beans, Eggs, & Nuts: 2 - 3 servings
Vegetables: 3 - 5 servings
Fruits: 2 - 4 servings
Bread, Cereal, Rice, & Pasta: 6 - 11 servings
Milk, Yogurt, & Cheese: 2 - 3 servings
Fats, Oils, & Sweets: use sparingly

Calorie requirements vary for each individual depending on many factors. However, a good rule of thumb is that you're most likely consuming the right amount of calories if you are maintaining your ideal body weight. Keep in mind, though, that athletes consuming fewer than 2000 calories a day will have difficulty meeting nutrient needs. Iron and calcium intakes are often compromised. Weight loss, chronic fatigue, and dehydration are also likely to occur.

Carbo Loading
Endurance cycling relies heavily on the "oxidative" breakdown of carbohydrates and fats for energy. In fact, cycling burns twice the amount of stored carbs (glycogen), as compared to running. Unlike protein or fat, there is a limited amount of carbohydrate stored in the body, and depletion of those stores can cause exhaustion during prolonged exercise. Use the Food Pyramid as a guide, but remember: because each of us is different, it is best to experiment with a variety of carbohydrate foods before, during, and after exercise to determine what works best. Also, as discussed in the following section, the use of a sports drink is a must!

Drink! even if you're not "thirsty"
Unfortunately, the human thirst mechanism is not sensitive to the early stages of dehydration. As a result, significant dehydration usually occurs before the sensation of thirst is recognized. For any other athletic event lasting longer than 3 hours, it is recommended to drink 15 ounces of water before exercise, and then 15 to 30 ounces per hour of a cool 6% to 8% carbohydrate solution with about 500 mg of sodium. For proper recovery after the event, drink a beverage containing 5% to 10% carbohydrate with about 900 mg of sodium. No single sports drink is best - let trial and error be your guide.

What about vitamin, mineral, and herbal supplements?
There is no substitute for a good diet. However, some vegetarians, athletes with very low calorie intakes, and people with special nutritional needs may not meet their requirements for nutrients such as iron, calcium, and zinc (just to name a few) from diet alone. These individuals may benefit by taking a multivitamin/mineral supplement. Research has also shown other food supplements to be of benefit.

After researching and personally experimenting with many of the popular performance nutrition products, we have chosen what we consider to be the very best products to decrease post-exercise muscle soreness and accelerate recovery. These are the products we have used personally, when we did the 6-day, 500-mile, Twin Cities to Chicago AIDS Ride in 2000. We strongly recommend these products, as numerous scientific studies document their effectiveness, and we have seen dramatic results in our patients, and our own training.

You can choose any of the products from the list below, but for best results, we do recommend: "THE WHOLE PACKAGE"

1. Endurox R4 –available at health food and bike stores
Contains proteins, carbs, fat, herbs, and key amino acids (arginine and glutamine) to replenish nutrients lost from muscles for faster recovery and decreased lactic acid. 1–2 scoops during, and 2 scoops after exercise.

2. FibroMalic –available at our office
180-tablet bottle: $63.00 Contains magnesium, malic acid, and l-carnitine for muscle comfort, sustained muscle, healthy muscle function, and enhanced oxygenation of tissue. 3-6 tablets per day, with food.

3. Vitamin E –available at our office
90-tablet bottle: $26.50 Widely studied and proven antioxidant, effective as a free-radical scavenger. Enhances cellular respiration of muscles, and aids in protein metabolism. 1–2 (400–800 I.U.) Tablets per day, with food.

4. Creatine –available at health food and bike stores
Replaces creatine stores lost from muscle during exercise to speed recovery and improve strength and power, and decrease fatigue and soreness. Mix creatine with Endurox and take together.

5. Panax Ginseng –available at our office
60-tablet bottle: $17.00 Assists the body in adapting to physical and emotional stress. During prolonged exercise, ginseng promotes endurance and stamina by sparing carbs and allowing muscle to use fat for energy. 3 pills per day, best in divided doses, between meals, on empty stomach.

6. Multigenics – 180-tablet bottle: $34.00 Highest-quality, broad-spectrum, comprehensive multiple vitamin-mineral complex rich in antioxidants, B-complex, etc., to ensure optimum nutrition. 3–6 tablets per day is great insurance that you're getting all the key nutrients your body needs, during this period of increased nutritional demands.

7. AI Formula –60-tablet bottle: $20.00 Natural anti-inflammatory formula without side effects. Contains pineapple enzymes, various antioxidants, and the herb tumeric to decrease the inflammation and pain associated with overexertion. 2–3 pills before and after exercise.

Also:
8. Fight muscle pain with: The Intracell (AKA "The Stick") easy-to-use self-massage device: $30.00. Winner of the Medtrade award; allows muscles to feel better, work harder, last longer, and recover faster; validated by independent studies; used by doctors & therapists in college, professional, and Olympic athletes; quickly warms up muscles to prepare for activity; reduces lactic acid after exercise; increases strength, flexibility, and endurance; prevents injuries and speeds up recovery time if injured; recommended by Phil Jackson (Former Head Coach, Chicago Bulls), Bob Anderson (Kinesiologist), and Steve Madden (Elite Coach USA Cycling Team)

To order, please reply with 1. Name, 2. e-mail, 3. your order: ("whole package" or other), 4. credit card including exp. date. Specify if you would like to pick up the order, or be charged for shipping to your address.

Proper Daily Nutrition

In addition to a healthy diet, Drs. Ezgur and DiDomenico recommend taking "Multigenics" multiple vitamin/mineral.

Potential benefits of a quality multiple vitamin/mineral:
• Reduce your risk of disease including: cancer, heart disease, stroke, and diabetes
• Recover faster from colds, flus, and other infections
• Heal quicker from injuries, sprains, and strains
• Feel more energetic, get better sleep, and improve physical/athletic performance

Why diet alone may not be enough:
• If you're not eating the perfect diet
• If you eat junk food, processed food, fatty food, or sugary snacks
• If you consume alcohol or smoke
• If you use prescription drugs
• If you are under increased stress
• If you engage in strenuous exercise
• We are all subject to environmental toxins, pollutants, and nutrient-depleted soil

Why the RDA's are not adequate:
• Most of the current scientific literature recommends doses much higher than the RDA's for optimal health and prevention of disease. why the popular "drug store" multiples are inferior:
• You get what you pay for: most of these products are just plain cheap
• Most contain doses up to the level of RDA's, which is not high enough
• Most contain artificial fillers, preservatives, dyes, allergens, etc.
• Most do not have the proper ratios and balance of key nutrients
• Most are missing certain key nutrients altogether
• Most contain cheap forms of nutrients which lead to poor absorption and low bio-availablity
• Many contain iron, which is harmful and potentially toxic, if you're not anemic

Why multigenics is recommended:
• Comprehensive,safe, pure, iron-free formula, based on current scientific literature
• High levels of key nutrients in proper balance and ratios
• Quality form of nutrients for optimal absorption and bioavailability
• A good value for the money – (doesn't contain unnecessary "designer" herbs which are often found in doses too low to be effective, but enough to jack-up the price)

Dose schedule:
- 1 pill at breakfast and 1 pill at dinner, and 1-2 pills at lunch, for a total of 3-4 pills per day.
- Always take within 1-2 hours of eating food. If skipping a meal, it's OK to take 2-3 pills at once, but it's best to space the pills out over the course of the day. This is true of all multiples, because many of the water-soluble nutrients like vitamin C only remain in the bloodstream for 4-6 hours.

How to Warm-Up & Stretch

The best way to prepare for any strenuous activity or exercise is to First warm up, then stretch, then perform the activity, then stretch again.

Your warm-up should be 5–10 minutes of gentle movement. The purpose is to increase blood flow to the muscles, joints, tendons, and ligaments, which will cause them to literally become warmer. Warmer muscles, joints, tendons, and ligaments are more elastic, and therefore more resistant to injury, pulls, tears, and cramps. Examples of warm-ups are walking, light jogging, easy cycling, or any activity that takes your body through a similar motion as the particular activity you will be performing.

Stretching should be comfortable, relaxing, and gentle. Less is more. Stretching to pain or discomfort may cause increased muscle tightness and, possibly harm. Holding a stretch for less than 20 seconds may cause increased muscle tightness and, possibly harm. Recommended hold time for stretching is 30–60 seconds per stretch.

Home Care for a New Injury

Sprains, Strains, and Sports Injuries

If you've suffered a recent sprain, strain, or sports injury, you should make an appointment to be seen within the First 24 – 48 hours, if possible. A thorough exam and X-rays, if necessary, will be performed to arrive at an accurate diagnosis. Before your visit, the following self-care advice (R.I.C.E.) is crucial to decrease pain and swelling and to speed the healing process:

Rest:
It is important to protect the area from further injury by avoiding any possible stress or strain. Staying off your feet and/or avoiding any activity involving the injured area may be necessary for the First few days.

Ice:
Ice therapy or cryotherapy is often thought of as the therapy of choice for acute injuries. Actually, the application of ice over any painful tissue is usually effective at any stage of an injury. It works by constricting blood flow to the tissue, thereby reducing swelling, pain, and muscular spasms. It is very important to use ice correctly. It should be used for a maximum of 20 minutes, but may be applied each hour. Also, it is important that you do not apply the ice directly to the skin. Instead, wrap the ice pack in a paper towel or thin damp cloth prior to applying to the injured area.

Compression:
Compression is especially important to decrease swelling if you've injured your knee or ankle. Wrap the area with an elastic bandage using firm pressure, but not too tightly as to cut off circulation to your feet. Before going to bed, loosen the bandage a bit to prevent circulatory problems.

Elevation:
Elevation also helps to decrease swellling, which can interfere with the healing process. Whenever possible, elevate the body part as close to, or higher, than the level of your heart.

Spinal Injuries

During an acute attack of back and neck pain, you can usually:

• Use ice and/or over-the-counter medication to control the pain. • Use spinal manipulation to reduce the pain and improve range of motion. • Stay active and at work. • Modify your activities.

If you pain is more severe, you may need some rest for a few days. Applying ice, or lying down might help as well. More specifically, many people find relief by lying flat on your back with the knees bent and supported by pillows under the knees. When applying ice, place a thin, damp cloth between the ice and your skin. Leave the ice on for 10 - 20 minutes. Repeat up to one application each hour, for no longer than 20 minutes at a time. But, only do this for a day or two; DO NOT think of this as treatment. The faster you get going, the sooner your back will feel better.

Build up your activities and your exercise tolerance over a few days or weeks. Even if you have pain and restrictions, get back to work and activities as soon as possible. If you have a labor-intensive job, do not be afraid to ask for help or alert your boss of your condition.

Seeking out chiropractic care at this stage will help you recover and get back into your usual activities more quickly.