Health-E-News July 2014
empowering you to optimal health
Time to stand up and move!
Sitting can increase your risk of cancer by up to 66%
By now we’re pretty familiar with the biggest cancer-triggers in our lives - processed meats, smoking, and tumor-causing pollutants in the air, to name a few. But it turns out there’s another hidden cancer contributor that occupies much of our daily lives: sitting.
In a study published in the Journal of the National Cancer Institute, researchers report that people who spend more hours of the day sitting have up to a 66% higher risk of developing certain types of cancer than those who aren't as sedentary.
Sedentary behavior was associated with a 24% greater risk of developing colon cancer, a 32% higher risk of endometrial cancer, and a 21% increased risk of lung cancer. When the researchers delved deeper into different types of sedentary habits, they found that watching TV was linked to a 54% higher risk of colon cancer and a 66% greater risk of endometrial cancer. For every additional two hours that participants spent sitting during the day, their risk of colon cancer rose by 8%, and their risk of endometrial cancer went up by 10%. They didn't find a link between sedentary behavior and other types of cancer, including breast, prostate, and non-Hodgkin lymphoma.
Try to take breaks every couple of hours, to take a quick walk around the halls or to step outside (bathroom breaks don’t count). And not eating lunch at your desk can also be a way to schedule a physical break in your day. What you don’t want to do, he says, is to make a habit of sitting (in a car or bus or train) to work, sitting at your desk for most of the day, eating lunch at your desk (again, while sitting), and then finally getting up to go home, where you may spend several more hours sitting in front of a TV.
If you are unable to stand and move to the level you desire, call the office to schedule a Chiropractic checkup.
Brazilian FIFA team ask Chiropractor to treat them
The Brazilian team has a new secret to success.
Their secret is Elisa Dallegrave, a chiropractor, invited by team doctor Dr Jose Luiz Runco to treat the players in Granja Comary. On Monday and Tuesday Dallegrave treated the athletes at the new Brazilian Football Confederation (CBF) Training Center (CT) offices.
According to Elisa, chiropractic is a health care approach focusing on spinal function and alignment. It can be a treatment for pain, but it should also be used to improve function and prevent injury, which is what is being done by her in Granja Comary. She uses an interesting analogy to explain the importance of chiropractic care. “I often compare spinal care with dental care. You eat and brush daily, and need to get regular care for your teeth. With the spinal column is the same. You use it all the time, but so me people only remember to go for care when they have pain. Indeed, it is important to have regular preventive treatment “ she explains.
Although little known in Brazil, chiropractic is widely used by football players.
Dante, who has benefited from chiropractic treatment for more than six years since he played in Belgium, was one of the players who requested the services of a chiropractor. “It is an excellent help. You feel that your body is more balanced, with everything in place. This makes a difference when it comes to high performance,” said the player.
Tips to Maintain Good Posture
Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.
- Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
- Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
- Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
- Helps prevent muscle strain, overuse disorders, and even back and muscular pain.
To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.
How do I sit properly?
- Keep your feet on the floor or on a footrest, if they don't reach the floor.
- Don't cross your legs. Your ankles should be in front of your knees.
- Keep a small gap between the back of your knees and the front of your seat.
- Your knees should be at or below the level of your hips.
- Adjust the backrest of your chair to support your low- and mid-back or use a back support.
- Relax your shoulders and keep your forearms parallel to the ground.
- Avoid sitting in the same position for long periods of time.
How do I stand properly?
- Bear your weight primarily on the balls of your feet.
- Keep your knees slightly bent.
- Keep your feet about shoulder-width apart.
- Let your arms hang naturally down the sides of the body.
- Stand straight and tall with your shoulders pulled backward.
- Tuck your stomach in.
- Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
- Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
What is the proper lying position?
- Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.
- Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
- Avoid sleeping on your stomach.
- Sleeping on your side or back is more often helpful for back pain.
- If you sleep on your side, place a pillow between your legs.
- If you sleep on your back, keep a pillow under your knees.