102021647 discover wellness

“Wellness causes prosperity, and to benefit and profit you need to read, absorb, and use the great wisdom in Discover Wellness. Lifelong wellness is our individual and collective quest to save our economy. Drs. Hoffman and Deitch are brilliant geniuses and leading-edge thinkers, as well as friends of mine, with solutions to a wiser, healthier, and richer future for you and your family.”

-MarkVictorHansen Co-authoroftheInternationalBestsellingSeries Chicken Soup for the Soul

“This is the most important subject that anyone can read and learn about at this time. This sensational book covers it all…beautifully done and wonder-fully written…enjoy!”

-MichaelGerber BestsellingAuthorofThe E-Myth

“Informative, insightful, and inspirational…this book is a treasure trove of useful, pragmatic, down-to-earth material that each and every reader could begin to put to work in his or her life immediately—the fact that it is also a pleasant and easy read only adds to its value. Congratulations.” -Dr.GerardW.Clum,D.C. President,LifeChiropracticCollegeWest President,WorldFederationofChiropractic

“Discover Wellness, How Staying Healthy Can Make You Rich shines a revealing light on our current health care system and offers us a compelling path to healing our individual and collective body, mind, and soul.” -Dr.DavidSimon,M.D. MedicalDirector, TheChopraCenterforWellbeing

What People Are Saying about Discover Wellness

“Dr. Bob Hoffman and Dr. Jason A. Deitch are visionary leaders in the field of human performance and wellness. Their brilliant new book, Discover Wellness, How Staying Healthy Can Make You Rich, offers a clear roadmap to lead you out of America’s current health care crisis and into a state of extraordinary health, well-being, and abundance every day of your life.” -DebbieFord BestsellingAuthorofThe Best Year of Your Life

“The Wellness Revolution is indeed here and the wisdom from Discover Wellness, How Staying Healthy Can Make You Rich is the blueprint for any fitness and wellness professional interested in bringing greater prosperity and success into their practice.” -PeterDavis Co-founder,IDEAHealth&FitnessAssociation,andInnerIDEA World’slargestassociationforhealthandfitnessprofessionals

“Leonardo da Vinci wrote ‘Learn to preserve your own health.’ In this wise and wonderful book, Dr. Bob Hoffman and Dr. Jason A. Deitch show us how to follow the Maestro’s advice in the modern world.”

-MichaelJ.Gelb AuthorofHow to Think Like Leonardo da Vinciand Body Learning: An Introduction to the Alexander Technique

“Wellness is without doubt the model needed to shift out of our reliance and dependency of the fatally flawed conventional medical system, and this book will help you start in that direction.” -Dr.JoeMercola,D.C. FounderofMercola.com Theworld’smostvisitednaturalhealthWebsite

“As a family physician and concerned citizen, I encourage you to take an active role in your own health, and I have hopes that America’s health care system is able to rediscover that you, your family, and your community are where health care happens. I encourage you to Discover Wellness. Please enjoy this powerful and important book.”

-Dr.MichaelZimmerman,M.D.

“In my 25 years of providing financial planning services to high net worth individuals, celebrities, executives and business owners, I’ve discovered the most overlooked aspect of building wealth is building health so you can enjoy the fruits of your labor. The strategies in Discover Wellness, How Staying Healthy Can Make You Rich focus on providing effective solutions for you to reduce your risk of losing not only your money, but your most important asset, your health. This is a perfect tool for all financial advisors seeking to provide clients an effective solution to building true wealth.”

-PaulAuslander,CFP CEO,AmericanFinancialAdvisors

“The cost of our employees’ health care has a direct effect on our profit-ability. The wisdom in Discover Wellness, How Staying Healthy Can Make You Rich is not only a message of better health: it will help our company increase profits for years to come. We’ve been desperately seeking solutions to the skyrocketing costs of our employees’ health care; this book offers great insight into how to provide win/win solutions for us and our employees. THANK YOU!”

-SteveAllen CEO,SiliconValleyStaffingGroup

“Thank you for creating a terrific book that helps more people appreciate the wellness lifestyle.”

-KevinMacDonald Director,TheClaremontResortandSpa,Berkeley,California

“Discover Wellness gives you a glimpse of a life of never getting old.”

-Dr.DickVersendaal,D.C.“To discover wellness, one needs only to discover one’s self. The balance of illness or wellness, prosperity or lack, is held quite simply in one’s awareness of one’s own capacity. Discover Wellness provides the tools necessary to bring forth that awareness with great certainty for anyone interested. And we all are. Thank you Dr. Bob and Dr. Jason for your energies of healing and wholeness for humankind! I will share this most informative tool with my audiences globally.”

-Dr.SueMorter,D.C. DynamicLifeTraining.com

“Our company has been on the front lines of the Wellness Revolution for over ten years providing wellness programs and wellness coaching to large corporations and small businesses across America. Discover Wellness, How Staying Healthy Can Make You Rich reveals just how incredibly expensive our current sick-care model of health care really is, and provides practical and effective solutions for both employers and employees to work together and profit together. This book is a must-have for any employer seeking to reduce health care costs and inspire their employees to be healthier, more productive, and more effective at what they do.”

-ArleneK.Singer, CEO,WellCall,Inc.

“Wellness is simultaneously the most important and most confusing topic for the average consumer. One’s life depends on it, but there is so much incoherent noise about wellness that many give up trying to discover it. Discover Wellness is a literal lifeline that clarifies the path and gives one direction on living the wellness lifestyle. Read it for a better life.”

-Dr.PatrickGentempo,Jr.,D.C. CEO,CreatingWellnessAlliance,Inc.

Dr. Bob Hoffman, D.C. • Dr. Jason A. Deitch, D.C.

Discover WellnessHow Staying Healthy Can Make You Rich

Legalese

Due to the present state of our country, we find it unfortunate but necessary to include the following statements regarding liability. The information contained in this book is based upon the research and personal and professional experiences of the authors. It is not intended as a substitute for consulting with your physician or other health care providers. Any attempt to diagnose and treat an illness should be done under the direction of a health care professional.

The publisher and authors do not advocate the use of any particular health care protocol, but believe the information in this book should be available to the public. The publisher and authors are not responsible for any adverse effects or consequences resulting from the use of the suggestions, procedures, products, and services discussed in this book. Should the reader have any questions concerning the appropriateness of any procedures or products mentioned, the authors and publisher strongly suggest consulting a professional health care advisor.

If you cannot agree to the above, then please close this book and do not read any further. Your continued reading is your acknowledgment and agreement to hold harmless everyone connected with the production of this book.

One more thing before we get started, this book was written by two primary authors with the help of a team of health care professionals, researchers, and writers. We have chosen to write this book in the first person for the sake of convenience and readability.

Copyright © 2007 Bob Hoffman, Jason A. Deitch and Center Path Publishing

Center Path Publishing3459 Washington DriveSuite 202Eagan, MN 55122

All rights reserved. No part of this book may be reproduced in any manner whatsoever without written permission from the publisher, except in the case of brief quotations in critical articles or reviews.

Cover design by Kerry Martyr_________________________________________________________________________

Library of Congress Cataloging-in-Publication Data

Hoffman, Bob. Discover wellness : how staying healthy can make you rich / by Bob Hoffman and Jason Deitch. -- [2nd ed.] p. cm. First ed. published in 2006, entered under: Deitch, Jason. Includes bibliographical references. ISBN 978-1-933889-27-6 (alk. paper) 1. Health--Miscellanea. 2. Medical care--Miscellanea. 3. Social medicine--Miscellanea. I. Deitch, Jason. Discover wellness. II. Title.

RA776D45 2007 616--dc22

2006100726

Table of Contents

Foreword by Robin Sharma xv

Introduction: America’s Health Care Crisis 1

Chapter 1 Cardiovascular Disease 17

Chapter 2 Cancer 29

Chapter 3 Diabetes 39

Chapter 4 Chronic Pain 47

Chapter 5 Stress 63

Chapter 6 Obesity 77

Chapter 7 Drug Reactions 93

Chapter 8 Discover Wellness 107

Chapter 9 Alignment 125

Chapter 10 Exercise 173

Chapter 11 Nutrition 235

Chapter 12 Healthy Thinking 255

Chapter 13 Healthy Lifestyle Habits 287

Chapter 14 Your Wellness Team 297

Chapter 15 Wellness Essentials 313

Chapter 16 Staying Healthy Can Make You Rich! 343

References and Research 371

Dedication

We dedicate this book to you,the person who has the power to make the choice

to shift from what is toward what can be…

Abookprojectsuchasthiscannotbedonealone.Wethankeveryonealongthewaywhohashelpedteachus,supportus,loveus,andinspireustoputforththeefforttocompletethismost exciting project. First and most importantly, we wouldlike to thankourwivesSharonHoffmanandMelanieDeitchfor their years of love and support while we have embarkedonourmissionofserviceanddedicationtomakingapositivedifferenceintheworld.

We also want to say thank you to our children Tara,Amanda, Chelsey, Coby, and Noah for being our inspirationofhopeandourexperienceoflovethattranscendswordsandprovidesthesourceofourdeeperpurposeofworkingtowardsafutureworldofwellness.Wesaythankyoutoourparentsfortheiryearsofloveandcareandalwaysbelievingthatwecando“whateveryourheartdesires.”Webelievedyou.

Acknowledgments

xiv Discover Wellness

We thank all of the people at The Masters Circle withwhomwehavetheprivilegeofgettingtoworkeverydayandwhohelpmakeourdreamsareality.

Inaddition,wecouldnotbemoregratefultothosepeoplewhohavegivenustheirheartsandshownustheirpassioninhelpingusmakethisbookareality.WethankourpublisherDr.ToddBerntsonatCenterPathPublishingandhisgreatteam.

Lastly, we would like to thank the people who haveinspiredusover theyears.Dr.D.D.Palmer,Dr.B.J.Palmer,Dr.SidWilliams,Dr.GerryClum,Dr.BillRemling,Dr.LarryMarkson,Dr.DennisPerman,Dr.PatrickGentempo,Dr.ArnoBurnier,Dr.SueMorter,Dr.DickVersendaal,Dr.TeddKoren,Dr. Scott Donkin, Dr. Jeff Spencer, Dr. Joe Mercola, MarkVictorHansen,RobinSharma,MichaelGerber,MichaelGelb,Peter Davis, Dr. Michael Zimmerman, Dr. David Simon, Dr.DeepakChopra,andAnthonyRobbins.Wethankyou!

Ultimately,ourlivesareshapedbyourconversations,andIhopethatthiswonderfulbookisoneofthoseconversationsthatwillshapeyourlife.Yearsago,asyoumayhavereadinmybookThe Monk Who Sold His Ferrari,Ileftmypreviouslifeofbeingasuccessfullawyerforalifeofpurposeandauthen-ticity.Nottosaythatyoucan’thavepurpose,authenticityandaFerrari—it’sjustthatIdidn’t.Nothingiswrongwithmakingmoney—it’sjustthatIplaceditabovemeaning.

Sincethen,Ihavemadeitahabitandalifestyletotakerisksandfollowmydreams.Inowspendmyprofessionallifetraveling theplanet tohelppeopleandorganizationsbecomeextraordinary.

WhatIhavelearnedovertheyearsasanexecutivecoachworkingwithbillionaires,CEOs,celebrityentrepreneurs,andspeaking to thousandsoforganizations is thata lotofpeoplesacrificehealth forwealth.They take theirhealth forgranteduntiltheyloseit.That’swhythisbookissovaluable.

Forewordby Robin Sharma

xvi Discover Wellness

Dr.BobHoffman’sandDr.JasonA.Deitch’smessageofmaking your life a priority by putting your health at the topofyour list iscritical ifyouwant tocreateaworld-class lifeforyourselfandyourfamily.True,creatingaremarkable liferequires discipline and hard work. But I’ve learned that thebestthingsinlifeofferthegreatestchallengesandrequirethegreatestsacrifice.

Norman Cousins once said, “The great tragedy is notdeath, it’s what we allow to die inside of us while we live.”Whenyouareonyourdeathbed,you’renotthinkingabouthowmuchmoneyyouhaveorhowmuchyouhaveaccomplished.Thequestionspeoplegenerallyaskontheirdeathbedsare:

1. Have I lived wisely?2. Have I loved well?3. Have I served greatly?

I often reflect onwhat prevents people fromhaving thedisciplinetodotheinnerworknecessarytofocusonpromotingtheirownhealthandwellness.Ihavefoundthattherearefourprimaryfactorsthatkeepusfrommakingchangesweideallywouldwanttomake.

Fear:Wefearleavingthesafeharboroftheknownfortheunknown.Thekeyistomanagethefearbydoingtheverythingthatfrightensyou.Doituntilyouarenolongerscared.

Failure:Sincewedon’twant to fail,wedon’t try.Thatkeeps us from taking thefirst step to improve our health, or

How Staying Healthy Can Make You Rich xvii

deepen our workplace relationships, or try to realize somecareerorpersonaldream.Inmymind,theonlyfailureinlifeisthefailuretotry.Ideeplybelievethatthegreatestriskyoucanevertakeisinnottakingrisks.

Forgetting: We are ready to change the world afterimbibingsomeinspirationalwisdom,butassoonaseverydaylifeintrudesagain,wearedivertedfromthatgoalanditslipsfrom our mind. Instead, keep your commitments in focus.Writethemonthree-by-five-inchcardsandplacethemonyourbathroommirrorifyouhaveto.

(Lackof)Faith:Toomanypeoplearecynical,convincedpersonal development suggestions don’t work. That stemsfromatimewhentheywerefilledwithpossibilitiesandhope,perhapsasakid,andfailedatsomething.Instead,youneedtoviewfailureandriskasthehighwaytosuccess.

If your fear of the unknown is what stops you fromadoptingawellnesslifestyle,thenIadviseyoutobefearless,toruntowardstheproblemratherthanrunawayfromit.Thegreatestriskinlifeisnottakingrisks.AsIwriteinmybookThe Greatness Guide,onourdeathbedsweneverregrettheriskswetook,onlytheopportunitieswedidn’tseize.

Iffearoffailureiswhatstopsyoufromcreatingthelifeofyourdreams,thenIrecommendyoutakelittlestepstowardsyourgoalover30dayssoitcanbecomeahabit.Improveonepercent each day. Over time you’ll get to a place you neverimagined.

xviii Discover Wellness

Ifyouareforgettingtomakehealthychoices,howaboutputtingaphotoofyouridealbodyonthebathroommirrortoremindyourselfofwhatyouvisualizeyourselftolooklike?

Ifyoudon’thavethefaithtothinkyoucandoit, thenIwonder,whatbillofgoodshaveyousoldyourselfastowhat’spossible?Whatfalseassumptionsareyoumakingintermsofwhatyoucannothave,do,andbe?Yourthinkingcreatesyourreality.Yourthoughtsformyourworld.

Itismytruepassiontohelppeoplecreatetheworld-classlifestyle of their dreams. Discover Wellness, How Staying Healthy Can Make You Richisagreattooltohelpyoudojustthat.Byfirstrealizingtheconsequencesofourpresentactions,we get an emotional understanding of both the physical andfinancialimpactthatthemostcommonlifestyle-relatedhealthconditionshaveonourlives.

Dr. Bob and Dr. Jason provide a step-by-step guide tounderstandingwhattodotomakehealthychoicespartofourlifestyle.Theyshowusnotonlywhatthecostsarebutalsohowwecanprofitineveryway.Thisisaguidetocreatingalifeofhealth and wealth that will give us valuable new insight andperspectiveintohowwellnesswillimpactourglobaleconomyinthefuture.

IurgeyoutouseDiscover Wellnessasahandbooktoreachyourgreatnesspersonally,toenrichyourlifeemotionally,reachmore of your potential professionally, improve your profitsfinancially, and most importantly, to make a greater contri-butionsocially.

How Staying Healthy Can Make You Rich xix

Maythisbookhelpyoucreateanextraordinarylifeaboutwhichyoucanbeproud.

-RobinSharmaBestsellingauthorofThe Monk Who Sold His Ferrari and The Greatness Guide

Introduction: America’s Health Care Crisis

Aperfectstormhasbeenbrewingjustoverthehorizonand is heading this way, bringing with it a torrentthat has the power to ruin the lives of all those it

touches.Theleadersofournationhaveseentheforecastsandarewringingtheirhandsnotknowingwhattodoaboutit.Thisstormwillwreakmorehavocthananynaturaldisasterinhistory,leavingmillionsofAmericans sickandunprotected—at leasttheluckyones.Theunluckyoneswillnotsurvive.

ThenameofthisstormisnotacommonnamelikeKatrina,Andrew,orWilma.Itiscalled“America’sHealthCareCrisis.”Mostpeoplearecompletelyunawareofhowbigthisstormis,butaswithotherdisastrouseventsinourhistory,thedaywillsooncomewhen theworldasweallknowitwillend.Earlysignsoftheloomingstormhavealreadybeguntoreachus.Justconsiderthesefacts:

I

2 Discover Wellness

• Every 30 seconds in the United States someone files for bankruptcy due to a serious health problem.1 According to a recent study by Harvard University, 50 percent of all bankruptcy filings in the United States are the direct result of excessive medical expenses.2

• Health care spending in the United States is more than $1.8 trillion, which is more than four times the amount spent on national defense and almost forty times the amount spent on homeland security.3

• Although nearly 45 million Americans are uninsured, the United States spends more on health care than other industrialized nations which provide health insurance to all their citizens.4 In 2003, the United States spent 15.3 percent of its Gross Domestic Product (GDP) on health care. It is projected that the percentage will reach 18.7 percent in 10 years.5 By contrast, universal health systems in other countries consume much less of their GDP: Canada - 8.4 percent; Sweden - 9.1 percent; Germany - 8.2 percent; Japan - 6.8 percent; United Kingdom - 6.2 percent.6

• According to the Kaiser Family Foundation and the Health Research and Educational Trust, premiums for employer-sponsored health insurance in the US have risen five times faster than workers’ earnings since 2000.7

How Staying Healthy Can Make You Rich 3

In fact, most people are shocked to find out that Starbucks Coffee spends more money on health care costs than they do on coffee, and General Motors spends more on health care costs than they do on steel!8

• Experts predict retiring elderly couples will need $200,000 in savings just to pay for the most basic medical coverage.9 Many others believe that this figure is conservative and that $300,000 may be a more realistic number.

Theoverallcostofhealthcare—everythingfromhospitaland doctor bills to the cost of pharmaceuticals, medicalequipment, insurance, nursing homes, and home health care—doubledfrom1993to2004,accordingtoareportfromtheCenters for Medicare and Medicaid Services. In 2004, thenationspentalmost$140billionmoreforhealthcarethantheyearbefore.Infact,morethan15percentofAmerica’sGrossDomestic Product is spent on medical care, or $6,280 perperson.10Thatmeans that$15ofevery$100ofoureconomygoestowardcoveringthecostofbeingsick.AccordingtotheNationalCoalitiononHealthCare,theUShealthcarespendingis expected to increase at similar levels for the next decade,reaching$4trillionin2015,or20percentoftheGDP!11

It’simportanttorememberthatthemoneytocoverthesecostsdoesnotcomefromthinair. Ithas tocomefromallofourpockets.Weallpayforthesecostsintheformofincreased

4 Discover Wellness

taxesand increasedcost forallof the stuff thatwebuyonadailybasis.Considerthis.Everytimeyouspend:

• $1.95 at Starbucks for a cup of coffee, approximately $.30 goes to cover medical costs.

• $10 for a movie ticket, approximately $1.50 goes to cover medical costs.

• $20 for a pizza, approximately $3 goes to cover medical costs.

• $50 for a tank of gas, approximately $7.50 goes to cover medical costs.

• $250 for an airline ticket, approximately $37.50 goes to cover medical costs.

• $1,000 on auto repairs, approximately $150 goes to cover medical costs.

• $2,500 on a plasma television, approximately $375 goes to cover medical costs.

• $25,000 on a new car, approximately $1,666 goes to cover medical costs.

Whenyouconsiderhowmanythingsyoubuyeachmonth,youcanseehowquicklythecostofhealthcareaddsup!

Theincrediblyhighcostofhealthcareinthiscountrycouldalmostbejustifiediftheenormousexpenseledtobetterhealthamongthepopulation,butthishasn’tbeenthecase.AccordingtoastudybytheWorldHealthOrganization,theUnitedStatesrankedapathetic15thamong25industrializednationsbasedonawidevarietyofhealthmeasuresincludinginfantmortality,


thepercentageofthepopulationwhohasaccesstohealthcare,and the incidenceofdegenerativedisease.TheUnitedStatesranksbehindtheentireEuropeanUnionandcountriessuchasCuba,SouthKorea,Singapore,Aruba,Greece,andtheCzechRepublic.12

Tomakemattersworse,thecurrentstateofourmedicine-basedhealthcaresystemactuallycontributestoanincreaseindiseaseanddisability!ThereisalotoftalkaboutthedevastationofAIDS,whichclaimsthelivesoflessthan20,000peopleperyear,accordingtotheCentersforDiseaseControl(CDC).99Yet199,000peopledieunnecessarilyfrommedicalcareeveryyear,according to a recent article published in the Journal of the American Medical Association(JAMA).12IntheJAMAarticle,Dr.BarbaraStarfieldoftheJohnsHopkinsSchoolofHygieneandPublicHealthlistedthenegativehealtheffectsoftheUShealthcaresystemitself,including:

• $77 billion in unnecessary costs• 116 million unnecessary physician visits• 77 million unnecessary prescriptions• 17 million unnecessary emergency department visits• 8 million unnecessary hospitalizations• 3 million unnecessary long-term hospital admissions• 199,000 unnecessary deaths• 20,000 deaths per year from other errors in hospitals• 12,000 deaths per year from unnecessary surgery• 7,000 deaths per year from medication errors in hospitals

6 Discover Wellness

Many experts, including those from the Food andDrug Administration (FDA), agree that these statistics area conservative estimate because of the “culture of secrecy”regardingmedicalerrorandtheenormousmalpracticeriskthatgoesalongwithadmittingerror.Theincrediblecostandlessthanoptimaloutcomeinmodernhealthcareoccurbecausewearespendingtoomuchmoneyinthewrongplace.Wehavefocusedfartoomuchattentiononexcitingnewdrugsandtherapiesinthebeliefthattheywillleadtobetterhealth.Buttheyhavenot.Infact,theyhaveonlyservedtodivertourattentionawayfromtheverythingthatcanhelpusavoiddevelopingmostdiseaseinthefirstplace:livingalifestylethatpromoteswellness.Thatisnottotakeanythingawayfromtheincredibleadvancesthatmedicalresearchhasbroughttothetreatmentofdisease.Whatourcountryneeds,however, isnotmoremedicine,butrathermorepeoplewhoarelesssick.

Bankrupting Americans

Thehigh cost ofhealth care and the associated costsofbeing ill are responsible forhalfof all personalbankruptciesin thiscountry,according toastudypublishedby the journalHealth Affairs.Thiswas confirmed by an independent studydonebyHarvardUniversity.Thisistrueeventhoughmostofthosefilingforbankruptcyhadhealthinsurancewhentheyfirstbecame sick! But because they either lost their coverage orbecausetheyhadtopayforexpensivetreatmentsnotcoveredbytheirpolicy,thesepeoplewereleftfinanciallyunprotected.


According to the Harvard study, most people filing forbankruptcyduetomedicalcostsweremiddleclass;56percentwerehomeowners,and56percenthadattendedsomecollege.Insomecases,thefamily’sbreadwinnerwasforcedtotaketimeoffofwork,whichcausedalossofincomeandjob-basedhealthinsurance,compoundingtheproblem.2

Accordingtoexpertsinthefield,thereareseveralreasonsforthistrend.Manyemployersnolongerofferafullrangeofhealthcarebenefits, andmostnow requireemployees topaymoreforcoverageoutofpocket,orelsecostsarepassedontoemployeesintheformofpolicieswithhigherdeductibles.

Withco-payments,requirementstopaycertainpercentagesofmedicalbills,andservicesthatsimplyaren’tcovered,evenpeople with insurance have a hard time coming up with theburdensome out-of-pocket health care expenses, and theywindupindebt.Asignificantpercentageof those turn to thebankruptcycourtsforrelief.

As quoted from a recent article, Jeff Morris, residentscholar at theAmerican Bankruptcy Institute says, “There isatrendtowardinsurancebeingviewedassortofcatastrophicprotection….The problem, of course, is it doesn’t take a lotofhoursatahospitaltogenerateabillthatisverydifficulttopay.”

Other health care and social science professionals wereinterviewedforthatsamearticle,andtheyagree.“I thinkthemessage that we take away is, really, nobody is safe in ourcountry. Short of (Microsoft Chairman) Bill Gates, if you’re

8 Discover Wellness

sickenoughlongenough,you’relikelytobefinanciallyruined,”cautions Dr. David Himmelstein, an associate professor ofmedicine at Harvard Medical School, “We’re all one seriousillness away from bankruptcy.” Carol Pryor, a senior policyanalystatTheAccessProjectinBoston,hasstudiedtheissueofmedicaldebtanditsnumerousaffectsonpeople’slives,andsaysthattheproblemisonlylikelytoescalateduetoever-increasingpremiums,deductibles,andco-insurancepayments.

TheHarvardUniversitystudymentionedearlierconcludedthatfinancialhardshipcausedbymedicalbillsaffectseveryone,notjusttheuninsured.AccordingtoarecentinterviewwithDr.Steffie Woolhandler, a Harvard associate medical professorandoneofthestudy’sauthors,“Eventhebestpoliciesinthiscountryhavesomanyloopholes,it’seasytobuildupthousandsofdollarsinexpenses.”

Even for those in the work force who have insurance,retirement will offer new challenges for maintaining healthinsurance coverage and for paying for health care. Actingnowtopromotebetterhealthand topreventdiseasewillpaydividendslaterinlife.

What Is Creating the Health Care Crisis?

According to the Kaiser Family Foundation, the threebiggestexpensesthatweallincurduetoAmerica’sunhealthylifestyle are increased costs in hospital care, physician andclinical services, and prescription drugs. It is important to


rememberthatthesecostsarenotthecauseofthehealthcarecrisisinourcountry.Theyaremerelyasymptomoftheproblem;ameasureofhowseveretheproblemhasbecome.

Hospital Care

Hospital care accounts for the largest percent of healthcare spending—about one-third of the national health carecosts.Inrecentyears,thesecostshaveincreaseddramatically.“It’snotunusualforahospital’sbilledchargestoincrease25to30percentinoneyear,”saysJohnBauerlein,seniorpartneratMillimanUSA,afirmthattrackshealthcarespending.

But even more important than the increase in price forservices provided is the fact that more people are having tobehospitalizedforbeingsick!AccordingtoareportfromtheAmerican Hospital Association, the most important sourceof growth was volume—more people using more hospitalservices. In fact, the total national spending on hospital careroseawhopping$84billioninjustthefouryearsbetween1997and 2001—more than half of that increase was simply frommorepeoplebeingsick.13

Physician and Clinical Services

Nextonthelistofthebiggestexpensesisphysicianandclinicalservices,whichmakesupabout22percentofourtotalhealth care costs.14 This includes all the times that we go to

10 Discover Wellness

see a doctor but we aren’t admitted to the hospital. Just likewiththeincreaseinutilizationofhospitalcare,themajorityoftheincreaseinphysicianandclinicalservicesisalsoduetoanincreaseinthedemandforservices.Morepeoplearesick.

Prescription Drugs

Another of the major contributors to rising health carecostsisthepriceofprescriptionmedicationsandourenormousappetitesforthesedrugs.Americanscompriseonlyfivepercentoftheentireworld’spopulation,yetweconsumeone-halfofallthe prescription drugs manufactured world-wide—more thanthreebillionprescriptionseachyear.Fiveoutofsixpersons65andolderaretakingatleastonemedication,andalmosthalftheelderlytakethreeormore,accordingtotheUSDepartmentofHealth and Human Services’ annual check-up onAmericans’health. Drug expenditures have been the fastest growingsegmentofhealthcarespendinginthiscountry,risingbymorethan15percenteveryyearsince1998.14

Toputthisinperspective,PulitzerPrizewinningjournalistsDonald Bartlett and James Steele from the New York Times write,“In2002,NewYork-basedPfizerInc.,theworld’slargestdrugcompany, reported returnon salesof28.4percent.Thatwas two and a half times better than the 10.7 percent returnofGeneralElectricCompany,perenniallyrankedasAmerica’sbest-managed business. It was nearly nine times better thanthe3.3percentreturnofWal-MartStores,thecountry’slargest


andbest-runretailer.Anditwasnearlythirty-twotimesbetterthanthe0.9percentofGeneralMotorsCorporation,America’slargestcarmanufacturer.”15

The pharmaceutical industry has done a masterful jobat convincing people that drugs are intended to cure diseaseandimprovepeople’slives.Butifprescriptiondrugsweretheanswertohealth,thenwewouldhavethehealthiestnationintheworld.However,inspiteofourimmensedrugconsumption,thegeneralpopulationisgettingheavier,theratesofdiabetes,heart disease, and cancer are rising, and we have one of thehighestinfantmortalityratesinthecivilizedworld.

Thissevereover-relianceondrugsishasteningthedeathand disability of most of the public. People believe they are“doing something” about their health issues by taking drugswhen the underlying challenges—what caused the disease inthe first place—are actually being ignored and therefore leftto fester.Simultaneously,ofcourse, the revenuesof thedrugindustrycontinuetoincrease,meaningever-fatterchecksforallwhoaredirectlyandindirectlyontheirpayrollandever-moremoneyspentonmarketingandlobbyingefforts.

And those marketing and lobbying efforts are worth it.Thetopsellingdrugsareconsistentlymanufacturedbythedrugcompanieswhoinvestthemostonmarketing.LobbyingeffortshavebeensoeffectivethatCongressnowallowspharmaceuticalcompanies tochargeMedicarewhatever theywant:CongresswillinglyforfeiteditsrighttonegotiatedrugpricesforMedicarerecipients.


Thepharmaceutical industrycontinues todowhatever itcantoprotectitsprofitsbyprohibitingimportationofdrugsfromforeigncountries,includingCanada,claimingthatimportationofdrugsmaybedangerous.WhenaskedwhyCanadaisabletoreceivesuchfavorableratescomparedtoAmerica,theyexplainthatCanadahasnegotiatedbetterratesandthatitisAmerica’sduty to continue paying such exorbitant fees for supposedlylife-savingmedications.Afterall,thepharmaceuticalindustryargues, theywouldnotbeable toafford tocontinueresearchand development efforts to search for the next miracle cure.Theiremotionalappealtothepublichasworkedandsohavetheirvastlobbyingefforts.Butifyouknowbetter,youcanhelpstoptheinsanity,helpsavemoney,andhelpsavelives.

Itiscertainlyfairtosaythattherearetimeswhentraditionalmedicinecandoamazingthings,especiallyintreatingtraumaand infectious disease. America has the world’s foremostexperts at high-tech interventions and there are many well-intentioned, honest medical professionals. But for promotinghealth, traditional medicine is ineffective and extraordinarilyexpensive.As wellness expert Dr. Joe Mercola states, “It isindisputablethatourcurrentsystemhasenormousbenefitandvalueinthetreatmentofacutemedicalemergenciesthatrequiretheuseoftraumacenters,skilledsurgeons,andintensivecareunitstohelprepairuswhenweareinjured.Whenthissystemisappliedtochronicdegenerativehealthconditionsthatcomprisemore than 95 percent of the health problems, it becomes amiserablefailure.”


Soon,thisbrewinghealthcarecrisiswillbeworsenedbya flood of retiring Baby Boomers whose medical expenses,if current trends continue, will be large enough to bankruptthe country. The conventional medical paradigm has been adestructiveinfluenceinourculture,promotingdiseasebypinningall focus on treatments to combat the symptoms of existingillnesswhilevirtuallyignoringpreventionandwellness.

Current Health Care Solutions Won’t Work

Thereisnolongeranydisagreementamongpolicymakers,governmentofficials,corporateexecutives,andbusinessownersthatthecostofhealthcaremustbebroughtundercontrol.Butthereismuchdisagreementonhowtobestaddresstheproblem.Pricecontrols,strictbudgets,andfreemarketcompetitionhavebeenproposedassolutuions.Butthese“solutions”onlyfocusonrationingtheavailabilityofhealthcaretotheaveragepersonandhavenoeffectonimprovingthehealthofthepopulationasawhole.

Most public officials agree that the current employer-based health insurance system has major problems, and thatsomethingmustbedonetohelptheforty-fivemillionuninsuredAmericans. What to do about the problem is another matterentirely.PresidentGeorgeW.Bushhasurgedtheuseofhealthcare savings accounts, and is considering whether to forceinsurance companies to compete for consumers’ business by


allowing people to buy insurance across state lines. FormerHouseSpeakerNewtGingrichproposedaplanforanationwide“re-insurance pool” to evenly distribute health care costs.Another popular suggestion is for the federal government toprovidehealthcarecoverageforallcitizens.

Muchdebatehascenteredonthisproblemwithnosimplesolution in sight. It is obvious to everyone that our currentsystemdoesn’twork.

We Need More People Less Sick

While all of the numbers are big and impressive, it’simportanttorememberthathealthcarecostsarenotthecauseof the health care crisis.They are merely a measure of howseverethehealthcarecrisisreallyis.Thereasonwhythehealthcarecrisisexistsissimple:therearetoomanysickpeople.

As simplea statementas that is, it communicatesa realtruthabout thesourceof theproblem.Anyproposedsolutiontothehealthcarecrisisthatdoesnotspecificallyleadtomorepeoplebeinglesssickisdoomedtofailure.JustlikechangingseatsontheTitanic,itcanonly,atbest,delaytheinevitable.

There is an old saying that nothing good in life comesfree.Thisistruewhenitcomestoyourbodyaswell.Livingawellnesslifestylerequiresyoutobeaproactiveagentforyourbody.Youneedtotreatitwellandnotwaituntilyouhurtbeforeyoudecidetotakecareofit.Healthisnotmerelytheabsenceofdiseaseanymorethanwealthisanabsenceofpoverty.Health


isnot simply“feelingfine,” forweknow thatproblemsmayprogressforyearswithoutcausinganysymptomswhatsoever.Forexample,heartdiseaseoftenprogressesunnoticedformanyyearsbeforeitrearsitsuglyhead.Infact,thefirstsymptomthatmanypeopleexperiencewithheartdiseaseisaheartattackordeath.

I work hard to get people to understand that it is muchbettertopreventdiseasefromhappeninginthefirstplacethantrytotreatitonceitoccurs.Bycreatingastateofoptimalhealthwithinyourbody,youwillfeelbetter,havemoreenergy,andincreaseyourqualityoflife.Youwillalsoreduceyourriskoftheexpenseandpainassociatedwithgettinghooked into thedownwardspiralofdiseaseanddependenceonmoreandmoreprescriptionmedications.

The main ideas that I really want to drive home in thisbookare:1) illnesscausesbankruptcy ineveryway,2)mostof our health care dollars are spent on expensive treatmentsfor lifestyle-related chronic conditions, 3) each of us has theopportunitytoenrichourlivesbyadoptingawellnesslifestyle,and4)eachofushastheresponsibilitytoourselvesandtoourcountrytodoourpartinsolvingAmerica’shealthcarecrisisbypromotingourownwell-being.

Each of the book’s sixteen chapters covers importanttopicsthatarerelevanttoyourhealth.Youwilllearnhowthemajordiseases—heartdisease,cancer,diabetes,andobesity—arelargelytheconsequenceofpoorlifestylechoices,andyouwilllearnthecomponentsofhealththatwillleadtoalifetime


of wellness: alignment, nutrition, exercise, healthy thinkingand healthy lifestyle habits. Finally, you will learn about theimportanceofhavingyourownhand-pickedwellnessteamtohelp you build up a rich reserve of health to carry into yourfuture.

Inthisbook,Iwanttosharewithyouthebestandlatestinformationonwellnesssothatyoucanlookandfeelyourverybest.Ithasbeenmyexperiencethatpeoplewhoarefreefromchronicpain,whoare active, andwho feel their best are thepeople who are also the happiest with themselves, nicest toothers,andbestabletocontributetotheiremployers,families,andcommunities.Theyhavethemostrewardingrelationshipsandspendtheleastonmedicalexpenses.ItisthiscombinationoffactorsthatmakespeopleRICH.

CardiovascularDisease

Let’s begin by learning about cardiovascular disease,byfarthemostexpensiveandmostcommonlifestyle-related disease. According to the US Centers for

Disease Control (CDC), about 71 millionAmericans (almostone-fourthofthepopulation)havesomeformofcardiovasculardisease, and about 950,000Americans die of cardiovasculardiseaseeachyear:thatamountstoonedeathevery35seconds.Coronaryarterydisease,whichisaconditionwherethearteriesthat feed the heart become clogged, is a leading cause ofpremature, permanent disability among working adults, coststhe US more than $400 billion per year in medical expensesandlostproductivity,andisresponsibleforalmostsixmillionhospitalizationseachyear.2

Cardiovasculardisease,sometimescalled“heartdisease,”isablankettermthatdescribesafamilyofconditionsthataffecttheheartandcirculatorysystem,1includinghypertension(high

1


blood pressure), atherosclerosis, heart attack, abnormal heartrhythm(arrhythmia),andcongestiveheartfailure.Essentially,anycondition that interfereswith thenormalpumpingof theheartor thenormalflowofbloodfallsunder theumbrellaofcardiovasculardisease.

Cardiovasculardiseasesareoftencalled“silentkillers,”astheytypicallyprogressunnoticedinthebodyforyearsbeforetheyarediscovered.Toooftenthefirstsignofcardiovasculardiseaseissuddendeathfromaheartattack.Infact,themajorityofthemostserious,life-threateningconditions—cardiovasculardisease, cancer, diabetes—have few, if any, recognizablesymptoms.Itisimpossibletogaugehowhealthyyouaresimplybyhowyoufeel.Youcanbe24hoursawayfromdeathandstillfeelfine.For this reason, it isvery important tohaveregularcheckupswithyourwellnessdoctorandnotrelymerelyonhowyoufeeldaytoday.

Thecardiovascularsystemisalsoknownasthecirculatorysystem.Itconsistsoftheheart,whichisamuscularpumpingdevice,andaclosedsystemofvesselscalledarteries,veins,andcapillaries.Theroleofthecardiovascularsysteminmaintaininghomeostasisisthetransportationofnutrientsandoxygenfromthedigestivesystemtoallofthecellsinthebody,aswellasthetransportationofwasteandcarbondioxidetobeeliminated.

Thenormalhumanheartisastrong,muscularpumpalittlelargerthanafist.Eachdayanaverageheartbeats100,000timesandpumpsabout2,000gallonsofblood.Inanaveragelifetime,thehumanheartwillbeatmorethan2.5billiontimes.Theheartpumpsbloodcontinuouslythroughthecirculatorysystem.The


circulatory system is a network of vessels that carries bloodthroughout the body. These blood vessels carry oxygen-richbloodfromthelungstoallpartsofthebody.

Thenetworkofvesselsissovastthatifyouweretolayallthesevesselsendtoend,they’dencircletheearthmorethantwice.Thecirculatingbloodbringsoxygenandnutrientstoallthebody’sorgansandtissues,includingtheheartitself.Italsopicks up waste products from the body’s cells. These wasteproductsare removedas they’refiltered through thekidneys,liver,andlungs.

As long as your cardiovascular system works correctly,yourbodyhasanenormouscapacitytoadapttojustaboutanyexternal demand. For example, when you begin to exercise,your heart pumps faster and your blood pressure increasesinorder tosupplymoreoxygenandnutrients toyourtissues.Whenyouarecold,yourbloodvesselsconstrictincertainareasof thebodyinaneffort toconserveheat.Whenyourbodyisinjured,thebloodvesselsopenuptoallowwhitebloodcellstoentertheareatofightinfectionandtospeedhealing.

The Economic Costs of Cardiovascular Disease

The economic impact of cardiovascular disease on theUShealthcaresystemgrowslargerasthepopulationages.In2003, thecostofheartdiseaseandstrokewasapproximately$209billionforhealthcareexpendituresand$142billionfor


lostproductivityfromdeathanddisability.Today,theestimateddirect and indirect cost of cardiovascular disease tops $403billion!3

Personal Impact

It is tempting when looking at large economic numbersto see them as somehow separate from ourselves, as thoughthebillionsofdollarsspentoncardiovasculardiseasewillnotaffectourpersonalpocketbooks.Butthemorethan$400billion

Did You Know?

• An estimated 71 million Americans have one or more forms of cardiovascular disease (CVD).

• Cardiovascular disease is responsible for one of every 2.7 deaths.

• Since 1900, CVD has been the number one killer in the United States every year except 1918.

• Nearly 2,500 Americans die of CVD each day, an average of one death every 35 seconds. CVD claims more lives each year than the next four leading causes of death combined, which are cancer, chronic lower respiratory diseases, accidents, and diabetes mellitus.

(Source: The American Heart Association Statistics Committee.3)


annualcosthastobepaidbyeachindividualinthiscountry:thistranslatesto$5,520peryearforafamilyoffour!Thecostsare even higher among those in treatment for cardiovasculardisease,whohavetopayforprescriptiondrugsandadditionaldoctorvisits.Woulditbeworthchangingafewlifestylehabitsifitmeantthatyoucouldhaveanextra$5,520peryear?4

As dramatic as the economic costs of cardiovasculardisease are, there are also the quality-of-life costs. Not onlydoes cardiovascular disease shorten your lifespan by almosta decade, but it can also lead to chronic pain and a severelimitationofyourdailyactivities.

Current Treatments

Current medical treatments for cardiovascular diseasefallintotwogeneralcategories:drugsandsurgery.Thedrugsinclude a class of compounds called “statins” that are usedfor decreasing cholesterol levels, antihypertensives that help

Our Personal Health Care Bill(based on a family of four)

Heart Disease $5,520 / year $460 / month

(Calculated by taking the total health care cost of the disease and dividing it by the total population.)


reducebloodpressure,andanticoagulants(bloodthinners)thataredesignedtokeepthebloodfromclotting.

Surgicalinterventionsincludethecoronarybypass,wherebloodvesselsarestrippedfromthelegandusedtohelpreroutebloodflow in theheart; angioplasty,whichusesaballoonorlasertoforceopenthearteriesaroundtheheart;oropen-heartsurgerytorepairorreplaceheartvalves.

Unfortunately, these treatments are not the answer tothe problem of rampant cardiovascular disease. They onlyhelp to ameliorate the physical symptoms once heart diseasehas occurred—often at a considerable cost. The long-termsolution to the economic and human hardship resulting fromcardiovasculardiseaseistohavemorepeoplewhoarelesssick.Thisisnotachievedthroughmoredrugsorbettersurgery,butthroughahealthierlifestyle.

Lifestyle Solutions

Thecardiovascularsystemistheonethatfailsmostoftenduetoanunhealthylifestyle.Thevastmajorityofheartdiseaseis completely avoidable by making some simple lifestylechanges—exercisebeing themost important.Thekeyphraseforyourcardiovascularhealthis“useitorloseit.”Ifyoudon’texercise and work out your cardiovascular system, you willlose it. Likevirtually all forms of physical bankruptcy, heartdiseaseismostoftentheresultofsimplynotpayingattentiontomanagingyourhealth.


According to Alice Lichtenstein, D.Sc., Chair of theAmerican Heart Association’s Nutrition Committee andGershoffProfessorattheFriedmanSchoolofNutritionScienceandPolicyatTuftsUniversityinBoston,“Thekeymessageistofocusonlong-term,permanentchangesinhowweeatandlive.Thebestwaytolowercardiovascularriskistocombinephysicalactivitywithheart-healthyeatinghabits,coupledwithweightcontrolandavoidingtobaccoproducts.”Inotherwords,bylivingalifestyleofwellness,youcandramaticallydecreaseyourriskofdevelopingheartdisease.

Itmaybetemptingtobelievethatdoingjustonehealthythingwillbeenoughtoavoidheartdisease.Forexample,youmayhopethatifyouwalkorswimregularly,youcanstilleata lot of fatty foods and be safe. Not so.To reduce your riskof a heart attack and other complications, it is vital to makechangesthataddresseachareaofyourlifestyle.Youcanmakethechangesgradually,oneatatime,butmakingthemisveryimportant.

There are several lifestyle changes that will help youachievebetterhealth.Youcanimplementthesechangestodayto decrease your risk of cardiovascular disease and improveyouroverallqualityoflife.

Lifestyle Habits

Quit smoking. Tobacco use increases the risk of heartdiseaseandheart attack.Cigarette smokingpromotes athero-


sclerosisandincreasesthelevelsofbloodclottingfactors,suchasfibrinogen.Also,nicotineraisesbloodpressure,andcarbonmonoxidereducestheamountofoxygenthatbloodcancarry.Exposuretootherpeople’ssmokecanincreasetheriskofheartdiseaseevenfornonsmokers.

Limit alcohol consumption. Excessive alcohol use leadstoanincreaseinbloodpressureandincreasestheriskforheartdisease. It also increases blood levels of triglycerides whichcontributetoatherosclerosis.

Maintain a healthy body weight. Being overweightdramatically increasesyour riskofdevelopingcardiovasculardisease.ObesityasamajorriskfactorforheartdiseaseisevenmorealarmingwhenyouconsiderthatoneoutofeverythreeAmericansisobese.Recentstudieshaveshownthatobesityislinkedto280,000deathsintheUnitedStateseachyear.Ifyouareoverweight,reducingyourweightbyonlytenpercentcancutyourriskofdevelopingheartdiseaseby50percent!5

Spinal Alignment

Atfirstitmayseemstrangetoincludeasectiononspinalalignment in a chapter on heart disease. But, just like everyotherorganinthebody,theheartiscontrolledbythenervoussystem—inparticular,thenervesthatexitthespineintheupperthoracicarea.

Whenever there is a misalignment of the bones in thespine—thevertebrae—thenervesthathavetowindtheirway


betweenthosevertebraeonthepathbetweenthespinalcordandtherestofthebodybecomeirritated.Thisirritationthenleadstoadisruptioninthenerve’sabilitytocommunicatecorrectlywithitstarget.Sometimesthenervebecomesinflamedandfirestoomuch;sometimesitfirestoolittle.Ineithercase,wheneveranervebecomesirritated,thebodycannotfunctioncorrectly.

Whenitcomestothefunctionoftheheart,ifanyofthenervesexitingthespineintheupperpartofthethoraxbecomeinflamed,theproperfunctionoftheheartandcirculatorysystemcanbeaffected.This isoneof the reasonswhypoorpostureoftheupperbackandneckcanhavesuchadestructiveeffectonyourhealth,andwhypeoplewhositatdesksalldayhaveanincreasedriskofindigestionandheartdisease.Misalignedvertebrae in theupperbackmaynotbe theprimarycauseofheart disease, but they certainly can contribute to a loss ofnormalheartfunction.

Exercise

AccordingtotheUS Surgeon General’s Report on Physical Activity and Health,inactivepeoplearenearlytwiceaslikelytodevelopheartdiseaseasthosewhoaremoreactive.Thisistrueeveniftheyhavenootherconditionsorhabitsthatincreasetheriskofheartdisease.Lackofphysicalactivitycontributestoavarietyofillnesses,leadingtomorevisitstothedoctor,morehospitalizations,andmoreuseofmedicines.

Thegoodnewsisthatphysicalactivitycanprotectyourheartinanumberofimportantways.Moreover,togetthebenefitsof


exercise,youdon’tneedtobeabletorunamarathon.Regularactivity—somethingassimpleasabrisk30-minutewalkeachday—canhelpyoureduceyourriskofheartdisease.

Nutrition

Poor nutrition is one of the major contributors to thedevelopmentofheartdisease.TheaverageAmericanconsumestoomanycalories,fartoomuchfat,waytoomuchsugar,andnotnearlyenough fresh fruitsandvegetables.Poornutrition,especiallywhencombinedwithstress,leadstoaconditionofchronicinflammationinthebody.Itisthischronicinflammationthatcausescardiovasculardiseasetoemerge.

A healthy diet is among the best weapons you have tofightcardiovasculardisease.It’snotashardasyoumaythink!Remember, it is the overall pattern of your eating choicesthat counts. Good nutrition means eating a variety of foods,moderating your intake of certain foods and drinks, andcontrolling the amount of food and calories you eat. It alsomeans making sure that you get enough of the right kind offoods,suchasantioxidant-richfruitsandvegetables.

Healthy Thinking

Stress is linked to heart disease in a number of ways.Researchshowsthatthemostcommonlyreported“trigger”foraheartattackisanemotionallyupsettingevent,particularlyone


involving anger. Some common ways of coping with stress,suchasovereating,heavydrinking, and smoking, are clearlybadforyourheart.Inordertoreduceyourriskofcardiovasculardisease,itisimportanttolearnhowtopositivelyreducestressinyourlife.Youwilllearnsomesimpletechniquesforreducingstresslateroninthisbook.

CanceriscurrentlythesecondleadingcauseofdeathintheUnitedStates.AccordingtotheAmericanCancerSociety (ACS), more than half a millionAmericans

diedofcancerin2004:that ismorethan1,500peopleaday.OneofeveryfourdeathsinAmericaisfromcancer,andovertwomillionnewcasesof cancerwill bediagnosed thisyear.According to the World Health Organization, the number ofnew cancer casesworldwide is expected to increase by fiftypercentoverthenexttwentyyears,partlybecausemorenationsareadoptingunhealthyWesternhabits.

Sowhydoescancerdevelop?Muchlikeapackofwolvespursuingaherdofelk,ora lionstalkingagroupofgazelles,cancerlooksfortheweakestcellsinthebodytoattack.Whereverthebodyisweakenedbystress,toxins,poornutrition,orlackofexercise,cancerhasabetterchanceofgettingafoothold.Itistruethatsomepeoplehaveageneticpredispositiontocertain

Cancer

2


typesofcancer,particularlybreastcancer,butthesinglemostimportantfactorthatdetermineswhethersomeonewilldevelopcancerislifestyle.

Thebody ismadeupofmany typesof cells.Normally,cellsgrowanddividetoproducemorecellsastheyareneededtokeepthebodyhealthy.Sometimes,thisorderlyprocessgoeswrong.Newcellsformwherethebodydoesnotneedthem,andoldcellsdonotdiewhentheyshould.Cancerisadiseasewherecellsinthebodyreproduceabnormally,creatinganexcessivegrowthofmutatedcellsthat,overtime,interferewithnormalbodyfunction.

As doctors, scientists, and researchers know, peopleexperience abnormal cell growth every day; but the innateintelligenceofthebodyisabletocorrectthatabnormalgrowthandstabilizethenegativeeffectsthroughthehealthyfunctionoftheimmunesystem.

Tobaccouse,physicalinactivity,obesity,andpoornutritionareamongthemajorcausesofcancerandotherdiseasesintheUnitedStates.TheAmericanCancerSocietyestimatesthatin2006,morethan170,000cancerdeathswillbecausedbytobaccouse alone. In addition, scientists estimate that approximatelyone-third of the 564,830 cancer deaths expected to occur in2006willberelatedtopoornutrition,physicalinactivity,andexcessiveweight.1-3

Anotherleadingcauseofcancerisexposuretoindustrialtoxins.According to the Environmental ProtectionAgency’s(EPA) Toxic Release Inventory, every year a combined two


million tons of more than 10,000 industrial chemicals arereleasedintotheenvironment.Outofthese,lessthantwopercenthavebeen thoroughly studied for their potential toxic effectson humans.These chemicals make their way into your bodythroughthewateryoudrink,thefoodyoueat,andtheairyoubreathe;iftheyaccumulateinyourbody,theywilldramaticallyincreaseyourriskofcancer.Thisisaprimaryreasonwhymanypeople spend extra money to buy “organic” foods which aregrownwithouttheuseofindustrialchemicals.

Toalargeextent,thesecausesofcancerarepreventable.Althoughwecannotcontrolourgenesandwecannotalwayscontrolthechemicalstowhichwegetexposedintheenvironment,wealwayshaveachoiceinthecarewetakeofourbodies:whatfoodsweeat,whetherweexercise,whetherwereceiveroutinehealthcare,andhowmuchcleanwaterwedrink.

Did You Know?

• More than 1.3 million people in the United States were diagnosed with cancer in 2003.4

• Approximately one-third of cancer deaths are related to poor nutrition, physical inactivity, and excessive weight.1-3

• According to the American Cancer Society (ACS), more than half a million Americans died of cancer in 2004: that is more than 1,500 people a day.4


The Economic Costs of Cancer

More than 1.3 million people in the United States werediagnosed with cancer in 2003, and the incidence of cancercontinues to increase: that ranks cancer among the mostsignificant contributorsofhealthcare spending in theUnitedStates.In2002,theNationalInstitutesofHealthestimatedthatcancer cost this country $60.9 billion in direct medical costsand $110.7 billion in indirect and mortality costs.4 By 2004,thesecostshad jumped to$74billion indirectmedicalcostsand$135billioninindirectcostsduetoillness:atotalof$210billion!5

Personal Impact

Justaswithallotherhealthcareexpensesinthiscountry,the money to pay for these cancer costs has to come fromsomewhere.Aportionofitcomesrightoutofyourpocketintheform of taxes, insurance premiums, co-payments, and higherpricesonitemswebuyeveryday.Howmuchdoesourcancercrisiscostyou?Everyman,woman,andchildinthiscountryhastocontribute$719eachyear—acostofalmost$3,000forafamilyoffour.That’salotofmoney.

Asdramaticastheeconomiccostsofcancerare,therearealsothequality-of-lifecosts.Manyofthetherapiesforcancerare themselves so physically debilitating that patients oftencannotfunction;theyareunabletoworkforextendedperiodsoftimeandremainverysick.Plus,sometreatmentsinusearesoinvasiveandtoxictheycarrytheirownlong-termnegativeeffectsforthepatient’shealth.


Current Treatments

Traditionalmedicaltherapyforcancermayincludesurgery,radiation therapy,chemotherapy,andhormone therapy.Manydoctorsuseacombinationofmethods,dependingonthetypeandlocationofthecancer.

Whileallofthesetherapieshavebeenusedwithvaryingdegreesof success,noneof themreallyaddresses thecentralproblemassociatedwithcancer—thefactthattoomanypeoplegetitinthefirstplace.Theultimatesolutiontothehealthcarecrisisinthiscountryistohavemorepeoplelesssick.Ihavesaiditbeforebecauseitisthecentralconceptofthisbook.Toooftenwebecomesoenamoredwithourabilitytotreatdiseasewithvery creative treatments and expensive high-tech equipmentthatwelosesightofthefactthatnotreatmentcaneverbeaseffectiveasprevention.Wecannot“treat”ourwayoutofourpersonalandnationalhealthcarecrisis.Wemustfindsolutionsaimedatthesourceoftheproblem.


Heart Disease $5,520 / year $460 / monthCancer $2,876 / year $240 / month

(Calculated by taking the total health care cost of these diseases and dividing it by the total population.)


Lifestyle Solutions

Just as with cardiovascular disease, there are lifestylechanges you can implement today to decrease your risk ofdevelopingcancerandtoimproveyouroverallqualityoflife.

Lifestyle Habits

Don’t use tobacco. All types of tobacco put you on acollision course with cancer. Rejecting tobacco is one of themost important health decisions you can make. Avoidingtobaccoinanyformsignificantlyreducesyourriskofseveralcancers, including cancer of the lung, esophagus, mouth,bladder,kidneys,pancreas,andstomach.

IntheUnitedStates,smokingisresponsibleforabout90percentofallcasesoflungcancer—theleadingcauseofcancerdeathinbothmenandwomen.Everytimeyousmokeacigarette,youinhalemorethan60substances thatcancauseyourcellsto become cancerous. Even if you don’t smoke, secondhandsmokeisalsoverydangerous.Infact,about3,000nonsmokersdieoflungcancereveryyearbecauseofsecondhandsmoke.1

Protectyourself from the sun.Skincancer isoneof themost common forms of cancer and is also one of the mostpreventable.Themostcommoncauseof skincancer isover-exposure to ultraviolet (UV) radiation from the sun or fromtanningbeds.Althoughskincancerisoneoftheeasierformsofcancertotreataslongasitisdiscoveredearly,itismuchbetter


toreduceyourriskofdevelopingitinthefirstplace.Hereareafewthingsthatyoucandotoreduceyourriskofskincancer:

• Avoid overexposing your skin to direct sunlight during the peak UV radiation hours, usually between 10:00 a.m. and 4:00 p.m.

• If you are going to be outside, wear sunscreen and cover exposed areas with light-colored, loose-fitting clothing.

• Avoid using indoor tanning beds or sunlamps, as these can damage your skin as much as the sun can.

Maintain a Healthy Weight

TheAmericanCancerSocietywasoneofthefirstnationalorganizationstocallattentiontotherelationshipbetweenobesityand cancer. In 2003, they released the most comprehensivestudytodateontherelationshipbetweenexcessbodyweightand cancer mortality.6 They found that the more overweightan individual is, the greater that person’s risk of dying frommanydifferent typesofcancer—esophageal,stomach,breast,colorectal, liver, gallbladder, pancreatic, prostate, kidney,lymphoma,multiplemyeloma,andleukemia.7

Spinal Alignment

Cancer has sometimes been described as a disease of aconfusedimmunesystem.Yousee,cancerouscellsdevelopin


everyone’sbodyjustabouteveryday.Butourimmunesystemknowshowtorecognizeacellthatisunhealthyandeliminateit.Iftheimmunesystembecomescompromisedinsomeway,duetoamajorlong-termillnessorchronicstress,itlosessomeofitsabilitytofindcancercells.Believeitornot,ourcentralnervoussystemplaysamajorroleinthefunctionofourimmunesystem.Thisiswhypeoplearemorelikelytogetsickordevelopcancerwhentheyexperiencesevereorlong-termstress.

Asdiscussedinthelastchapteronheartdisease,wheneveramisalignedspinecompromisesthenervoussystem,oneofthefirstmeasurablechangesthatoccursinthebodyisasuppressionofimmunefunction.Infact,studieshaveshownthattherearemeasurableimprovementsinimmunefunctionwithinminutesafter a spinal adjustment, as measured by antibodies in thesaliva.

Inordertominimizeyourriskofdevelopingcancer,itisnecessarytodowhateveryoucantokeepyourimmunesystemworkingproperly.Onewaytodothisistoremoveanysourceofirritationbykeepingyourspinehealthyandaligned.

Exercise

Exercising regularly also plays an important role inpreventingcancer.Obesitymaybeariskfactorforcanceroftheprostate,colon,rectum,uterus,ovaries,andbreast.Physicalactivitycanhelpyouavoidobesitybycontrollingyourweight.

Trytobephysicallyactivefor30minutesormoreonmostdaysoftheweek.Theseperiodsofexercisecanincludesuch


low-key activities as brisk walking, raking the yard, or evenballroomdancing.

Nutrition

Large portion sizes and calorie-dense foods are usedextensively to market foods in restaurants and supermarkets.Changesinurbandesignandlandusehavereducedopportunitiesforphysicalactivity.Scientificevidencesuggeststhataboutone-thirdofthecancerdeathsthatoccurintheUSeachyearareduetonutritionandphysicalactivityfactors,includingobesity.2,4

Todramaticallyreduceyourchancesofdevelopingcancer,be sure to eat five ormore servings of fruits and vegetableseach day. Also eat other foods from plant sources, such aswholegrainsandbeans, several timesaday.Greenanddarkyellowvegetables,legumes,soybeanproducts,andcruciferousvegetables—suchasbroccoli,Brusselssprouts,andcabbage—are excellent choices. Diets high in fruits and vegetables areassociated with a lower risk of cancers of the mouth andpharynx,esophagus,lung,stomach,colon,andrectum.7

Whenever possible, eat lighter and leaner by choosingfewerhigh-fatfoods.High-fatdietsmayincreaseyourriskofcanceroftheprostate,colon,rectum,anduterus.

Healthy Thinking

It has been long known that stress contributes to thedevelopmentofheartdisease.Recentresearchhasshownthat


heightenedstresscanalsoincreaseaperson’ssusceptibilitytocancerorworsentheprognosisofanexistingcancer.Studieshaveshownthatchronicandacutestressors,includingsurgeryandsocialdisruptions,appear topromotetumorgrowth.Thismakessensewhenyouthinkaboutit.Sincecancercellstendtoattacktheweakcellsinthebody,andweknowthatstresscanweakenthesecells,thenitshouldfollowthatstressmakesthebodymoresusceptibletodevelopingcancer.

Sojustasinthecaseofheartdisease,itiscriticaltolearntominimizethenegativeeffectsofstressanddevelophealthythinkinghabits.

Almost everyone knows someone who has diabetes.In fact, from 1980 through 2004, the total numberofAmericanswithdiabetesmorethandoubled.1An

estimated18.2millionpeopleintheUnitedStates—aboutsixpercent of the entire population—have diabetes, a serious,lifelongcondition.Ofthose,aboutsixmillionpeoplehavenotyetbeendiagnosed.

Diabetes is a condition that occurs when the body haslost its ability to regulate the levelsofglucose (sugar) in thebloodstream. This is usually due to some interruption in theproduction of insulin, the hormone that lowers blood sugarlevels.Theabilitytoregulateglucoseisvitaltothefunctioningofyourentiresystem.Sincealloftheorgansofthebodyrelyonasteadysupplyofglucoseinordertofunctioncorrectly,anydisruptioninbloodsugarlevelscanhavedireconsequences.

Diabetes

3


Therearetwomajortypesofdiabetes:Type1(alsocalled“juvenile diabetes”) and Type 2 (also called “adult-onsetdiabetes”).Type1diabetesusuallystrikeschildrenandyoungadults, although the disease can occur at any age. InType 1diabetes,betacells in thepancreas, thecells in thebody thatmakeinsulin,simplydonotfunction.So, inorder tomanagetheirbloodsugarlevels,peoplewithType1diabetesmustinjectinsulindirectlyintotheirbodyorhaveitdeliveredbyasmallpump.Type1diabetesaccounts forfive to tenpercentofalldiagnosedcasesofdiabetes.1

By far, the more common type of diabetes isType 2: itaccountsforabout90to95percentofalldiagnosedcasesofdiabetes.Type2diabetesusuallybeginsas“insulinresistance,”adisorderinwhichthecellsofthebodylosetheirabilitytouseinsulinproperly.This,inturn,placesextrademandsuponthepancreas,whichmustreleasemoreinsulintomakeupforthelossofnormalinsulinaction.Overtime,thepancreasbecomesexhaustedandgraduallylosesitsabilitytoproduceinsulinatall.Butwhywouldthebody’scellsdevelopinsulinresistanceinthefirstplace?Agingandfamilyhistoryarefactors,butType2diabetesisalsowidelyassociatedwithlifestylehabitssuchaslackofexercise,obesity,poordiet,andstress.1

In 2000, diabetes ranked as the sixth leading causeof death in the United States, but this figure may actuallyunderestimate the disease’s impact. Diabetes is not alwaysnotedas theunderlyingcauseofdeathonadeathcertificate:about65percentofthedeathsamongthosewithdiabetesare


attributedtoheartdiseaseandstroke.Moreover, incidenceofthe disease is expected to spread as our population ages andgrowsincreasinglyoverweightandsedentary.

DiabetesisalsooneoftheleadingcausesofdisabilityinAmerica.The long-term complications of diabetes can affectalmosteverypartofthebody,oftenleadingtoblindness,heartandbloodvesseldisease, stroke,kidneyfailure,amputations,and nerve damage. Uncontrolled diabetes can complicate

Did You Know?

• Approximately 798,000 new cases of diabetes are diagnosed annually in the United States.

• 12,000 new cases of blindness annually in the United States are due to diabetes.

• Diabetes can be a deadly disease: over 200,000 people die each year of diabetes-related complications.

• Cardiovascular disease is the most costly complication of diabetes, accounting for more than $17.6 billion of the $91.8 billion annual direct medical costs for diabetes in 2002.

• In 2002, diabetes accounted for a loss of nearly 88 million disability days and resulted in 176,000 cases of permanent disability, at a cost of $7.5 billion.

(Source: Centers for Disease Control (CDC), American Diabetes Association.2)


pregnancy,andbirthdefectsaremorecommoninbabiesborntowomenwithdiabetes.

Inaddition,theAmericanDiabetesAssociationestimatesthat nearly six million Americans are currently living withundiagnoseddiabetes.“It isoftennotuntil theireyes,nerves,andkidneysfail,ortheyhaveaheartattackorastroke,thattheydiscoverthattheyhavebeenlivingwiththischronicdisease,”saysRobertSherwin, thePresidentof theAmericanDiabetesAssociation. Unfortunately, many people have diabetes foryears before symptoms show or before it is diagnosed, andduringthattimethediseaseistakingitstoll,unchecked,uponthebody.

The Economic Costs of Diabetes

Diabetesalonerepresents11percentoftheUnitedStateshealth care expenditure. People with diabetes have medicalexpenditures2.4timeshigherthantheywouldiftheydidnothavediabetes.OneoutofeverytenhealthcaredollarsspentintheUnitedStatesisspentondiabetesanditscomplications.2

According to the CDC, diabetes cost the United States$132 billion in 2002. This includes the direct medical costsofdiabetescare,includinghospitalizations,medicalcare,andtreatmentsupplies,andalsotheindirectcosts,suchasdisabilitypayments,timelostfromwork,andprematuredeath.Overthenext ten years, with incidence of diabetes continually on therise,ourdiabetesbillwillcontinuetoincrease.3


Personal Impact

As with all other health care expenses in this country,themoneytopayforthecostsassociatedwithdiabeteshastocomefromsomewhere.Youguessed it. Itcomes rightoutofyourpocket,notonlyininsurancepremiumsandco-payments,butalsointaxesandinhigherpricesonconsumeritems.Howmuchdoesthenation’sdiabetesepidemiccostyou?Everyman,woman,andchildinthiscountryhastocontribute$452eachyear—acostof$1,808forafamilyoffour.Andforthoseafflictedwithdiabetes,annualpersonalexpensestopayformedications,doctorvisits,andlostwagesareincreasedbyseveralthousanddollarsperyear.That’salotofmoney.

We can see our family’s health care bill increasing, buthowdowemeasurethequality-of-lifecoststothoseaffectedbydiabetes?Theseuncountablecostscanbestaggering.Diabetesleadstoblindness,kidneyfailure,neuropathies,amputatedlimbs,


Heart Disease $5,520 / year $460 / monthCancer $2,876 / year $240 / monthDiabetes $1,808 / year $151 / month



andashortenedlifespan.Eventheday-to-daymaintenanceofthediseasecanbestressful:diabetessufferersmustconstantlymonitor theirbloodsugarandensure they receive theirdailymedications.

Current Treatments

Themostcommonformsofmedicaltreatmentfordiabetesinclude the use of insulin injections and oral medications tolowerbloodsugar.Whilethesetreatmentmethodscanbeveryusefulinmanagingdiabetesonceitoccurs,theydolittletoavertthedevelopmentofthedisease.Itisimpossibletomedicateourwayoutof theepidemicofdiabetes in thiscountry.The truesolution lies inourability topreventdisease, rather thanourabilityto“fix”ormanageit. Inotherwords, theansweris tohavemorepeoplewhoarelesssick!

Lifestyle Solutions

Many, if not most, cases of diabetes are the result ofan unhealthy lifestyle. Habits such as consuming too muchsugar,livingwithtoomuchstress,gettingonlypoornutrition,being overweight, and not getting enough exercise canlead directly to the development of Type 2 diabetes. This isactuallygoodnews:itmeanswehavethepowertoinfluenceourhealthbyourownlifestylechoices.ArecentlycompletedDiabetesPreventionProgramstudybytheAmericanDiabetes


Association conclusively showed that by making changes indietandincreasingphysicalactivity,peoplewith“pre-diabetes”(when blood sugar levels are higher than normal but not yetin thediabeticrange)canprevent thedevelopmentofType2diabetes—theymayevenbeabletoreturntheirbloodglucoselevelstothenormalrange.Just30minutesadayofmoderatephysicalactivity,coupledwithafivetotenpercentreductioninbodyweight,produceda58percentreductionindiabetes!4

Maintain a Healthy Weight

Obesityisoneofthemajorcontributorstothedevelopmentof diabetes. In fact, according to the American DiabetesAssociation,90percentofallpeoplewhoarediagnosedwithdiabetes are overweight. With 61 percent of the US adultpopulationconsideredtobeoverweightorobese,itiseasytoseehowdiabeteshasbecomesuchaproblem.AccordingtoastudyoftheAmericanDiabetesAssociation,evenafivetotenpercent reduction in body weight can result in a tremendousreductionintheriskorseverityofdiabetes.Formostpeople,thatisonlyalossof10-20pounds.

Exercise

Physicalactivitycanloweryourbloodsugar(glucose)andhelpinsulinworkbetterforyourbody.Yourbodyisthenlesssusceptible to the development of diabetes. Regular exercisealsohelpslowerbloodpressureandcholesterollevels,thereby


reducingyourriskofheartdiseaseandstroke.Exerciserelievesstress and strengthens your heart, muscles, and bones; itimprovesyourbloodcirculation,andkeepsyourjointsflexible.If you’re trying to lose weight, a combination of physicalactivityandwisefoodchoicescanhelpyoureachyourtargetweightandmaintainit.Allofthesebenefitscanbeyoursevenifyouhaven’tbeenveryactivebefore.

Nutrition

Eating habits contribute significantly to the currentepidemicofdiabetes.Ifyougobackinhistory,peopleneverbeforehadaccess to theendless streamof softdrinks,candybars,cookies,muffins,andotherstarchyfoods,aswedotoday.Infact,ourancestorsateverylittlegrain.Onlyveryrecentlydidpeoplebegintoeatsomanycarbohydratesandsugars.

Eatingalotofcarbohydrateseverydayputsstressonthepancreas,whichmustworkharder tomaintainastablebloodsugarlevel.Overtime,thepancreasbecomeswornoutandcannolongerkeepupwithall thecarbohydrates thatarecomingintoyoursystem.Whenthishappens,diabetesresults.

Theword“pain”comesfromtheLatinpoenameaningafine,apenalty.Youcanthinkaboutpainastheprimaryway that the body lets you know that something is

wrong and needs your attention. In this way, you can thinkabouttheword“pain”asanacronymforPayAttentionInsideNow. Doctors make a distinction between “acute pain” and“chronicpain.”Acutepainisanormalshort-termsensationthatisexperiencedwhenapartofthebodyisinjured.Withacutepain,oncethepainsubsides,thereisnorecurrence,unlessthereisare-injurytothearea.Butchronicpainisdifferent.

Chronicpainisnotasingleentitybutvariesinoriginandcharacteristics.Itmayhavebeencausedbyaninitialinjury—asprained back, whiplash, or sports injury—or some organicdisorder—arthritis, cancer, or ear infection—but these arenot alwaysnecessary for a chronicpain syndrome to appear.Chronicpain,bydefinition,persistsforalongperiodoftime

Chronic Pain

4


(more than three to six months) and may recur without anyidentifiablereason.Manyolderadultssufferfromchronicpain,but it shouldnotbeclassifiedasmerelya resultofaging. Infact, the majority of chronic pain conditions occur in peoplebetweentheagesof24and64.1

The common manifestations of acute or chronic painincludeheadpain,jointpain,backpain,neckpain,burningarmor legpain,nervepain,chestpain,abdominalpain,andpainassociatedwith cancer.2 In this chapter,wewill focuson thethreemostcommontypesofchronicpain:arthritis,neckandbackpain,andheadaches.

Arthritis

Theterm“arthritis”literallymeans“jointinflammation.”Anestimated43millionpeopleintheUnitedStatessufferfromarthritis, or other rheumatic conditions, and this number isexpectedtoreach60millionbytheyear2020.3Arthriticdisordersare characterized by joint pain in the spine and extremities;otherinflammatorydiseaseswhichaffectthebody’ssofttissuesincludetendonitisandbursitis.

Of the many different types of arthritis, only a smallpercentagetendstocausechronicpain.Whenthesedostrike,however,theresultscanbedisabling.Let’sexaminethethreemostcommonformsofarthritisthatcanleadtochronicpain:osteoarthritis,ankylosingspondylitis,andrheumatoidarthritis.


Osteoarthritis

Osteoarthritis is the most common type of arthritis,affectinganestimated21millionadultsintheUnitedStates.4Itisachronicdiseasethatleadstothedeteriorationofyourjointcartilage(thesoftpadsofcushioningbetweenthebonesineachofyourjoints),aswellastheformationofabnormalbonespurs.Osteoarthritisprimarilyaffectstheweight-bearingjoints,suchas the knees, hips, and spine.When osteoarthritis affects thelowerback,discdegenerationisoftentheresult.

Ankylosing Spondylitis

Ankylosingspondylitistendstoaffectpeople—primarilymen—in late adolescence or early adulthood. Ankylosingspondylitis (AS) leads to the inflammation and calcification(hardening)ofthelong,toughligamentthathelpstostabilizethe spine, called the “anterior longitudinal ligament.” AScausesagradual,progressivelossofmobilityinthespineandepisodesofconsiderablebackpain.ASmayalsoaffectthehips,shoulders,andkneesasthetendonsandligamentsaroundthebonesandjointsbecomeinflamed.5

Rheumatoid Arthritis

Rheumatoid arthritis (RA) is an inflammatory diseaseof thesynovium,or the tissue thatencapsulateseachofyour


joints.InflammationofthesynoviumwithRAresultsinpain,stiffness, swelling, and lossof functionof the joints. In laterstagesof thedisease, the spinemayalsobe affected, thoughsymptomsmostcommonlymanifest in theneck.Rheumatoidarthritisgenerallyoccursinasymmetricalpattern.Thismeansthatifonekneeorhandisinvolved,theotheroneisalso.ThosewhosufferfromRAoftenexperiencefatigue,occasionalfever,andageneralsenseofnotfeelingwell.

Neck and Back Pain

Backpainisoneofthemostsignificanthealthproblemsfacing Americans: 85 percent of all people will experiencebackpainatsometimeintheirlives.Disabilityduetochroniclowbackpain is themostexpensivebenigncondition that ismedicallytreatedin industrializedcountries.Backpainis thesecondmost common reason forvisits to thedoctor’soffice,outnumbered only by upper-respiratory infections. In fact,theNational InstitutesofHealth reports thatbackpain is themost frequent causeof activity limitation inpeople less than45yearsofage;after45, it is still the third leadingcauseofdisability.Thepainanddisabilityassociatedwithlowbackdischerniationsalonecosts thehealthcaresystemmore than$50billionayear.6

Herewewilldiscussseveralofthemajorconditionsthatcanleadtochronicneckandbackpain:misalignmentsinthespine,discherniations,andstress.


Misalignments in the Spine

Whenever there isadisruption in thenormalmovementor position of the vertebrae in your spine, with time it willresultininflammationandpain.Thesedisruptionsoftenoccuratthetransitionalareasbetweentheheadandneck,neckandupper back, and lower spine and sacrum, or tailbone. Subtledislocations of the vertebrae, called subluxations, can leadto spinal degeneration and debilitating pain. Fortunately,subluxations are easily managed by spinal adjustments, andoften a significant reduction in pain is experienced almostimmediatelyaftercare.

Disc Herniations

Adischerniationoccurswhenthereisaprotrudingbulgeontheexposedsurfaceofadisc.Contrarytopopularbelief,aherniateddiscdoesnotautomaticallymeanthatyouaregoingtosufferfromlowbackpain.Infact,onestudyfoundthatalmosthalf of all adultshave at leastonebulgingorherniateddisc,many without experiencing any discomfort. However, if theherniationissignificantenoughtocompresstissuessurroundingthespine,itcanbeasourceofintenseanddebilitatingpainthatfrequently radiates to other areas of the body. Unfortunately,onceadischerniates,itrarely,ifever,completelyheals.Furtherdeteriorationcanoftenbeavoidedthroughregularspinalcare,butacompleterecoveryismuchlesscommon.


Stress

Whenever you become stressed, your body responds byincreasing your blood pressure and heart rate, flooding yourbody with stress hormones, and tightening up your muscles.Whenyouarestressedmuchofthetime,chronictensioncausesyour muscles to become sore, weak, and loaded with triggerpoints. Ifyouexperienceagreatdealofpainassociatedwithstress,itisimportanttopracticesomeformofrelaxation,suchasdeepbreathing, or even exercise.Thiswill help to reducetensioninyourmusclesanddecreasepain.

Headaches

Headaches affect just about everyoneat somepoint andcanpresentthemselvesinmanydifferentways.Headachepainmayconcentrateinonepartoftheheadorbehindtheeyes,oritmaybecomeapoundingsensationinsidethewholehead;itmaybeaccompaniedbynausea,oritmaynot.Thepainitselfmaybedullorsharp,anditmaylastanywherefromafewminutesto a few days. Fortunately, very few headaches have seriousunderlying causes, but those that do require urgent medicalattention.

Althoughheadachescanbeduetoawidevarietyofcauses,such as drug reactions, temporomandibular joint dysfunction(TMJ), tightness in the neck muscles, low blood sugar, highblood pressure, spinal misalignments, stress, and fatigue, the


majority of recurrent headaches are of two types: tensionheadaches (also calledcervicogenicheadaches) andmigraineheadaches. There is a third, less common, type of headachecalledaclusterheadachethatisacousintothemigraine.Herewetakeacloserlookateachofthesethreetypesofheadaches.

Tension Headaches

Tensionheadachesarethemostcommon,accountingformore than75percentofallheadaches.Mostpeopledescribeatensionheadacheasaconstant,dull,achyfeelingononeorbothsidesofthehead,orasatightbandordullachearoundtheheadorbehindtheeyes.Thismaylastfrom30minutestoseveraldays.Theseheadachesusuallybegingradually,andtendtoemergeinthemiddleortowardtheendoftheday.Tensionheadachesareoftentheresultofstressorbadposture,whichaggravatesthespineandmusclesintheupperbackandneck.7

Migraine Headaches

Eachyear,about25millionpeopleintheUSexperiencemigraineheadaches;about75percentarewomen.Migrainesareintense,poundingheadachescausedbytheconstrictionandthenover-dilationofbloodvesselsinthebrain.Theycanlastfromaslittleasafewhourstoaslongasafewdays.Manyofthosewhosufferfrommigrainesexperienceavisualsymptomcalledan“aura”justprior toanattack: theymayseeflashinglightsornoticetheirsurroundingstakeonadream-likeappearance.


Forthosewhoarepredisposedtothem,anumberofthingscantriggeramigraine:lackofsleep,stress,flickeringlights,evenstrongodors.Migrainesareoftenassociatedwithnauseaandsensitivitytolightornoise.7

Cluster Headaches

Clusterheadachesaretypicallyexcruciatingheadachesofveryshortduration,usuallyfeltononesideoftheheadbehindtheeyes.ClusterheadachesaffectaboutonemillionpeopleintheUnitedStatesand,unlikemigraines,aremuchmorecommoninmen.Thisistheonlytypeofheadachethattendstooccuratnight.Thereasontheyarecalled‘cluster’headachesisthattheytendtooccuronetofourtimesperdayoveraperiodofseveraldays.Afteroneclusterofheadachesisover,itmaybemonthsor even years before another occurs. Like migraines, clusterheadaches are likely to be related to a dilation of the bloodvesselsinthebrain,causingalocalizedincreaseinpressure.

The Economic Costs of Chronic Pain

MostpeoplearesurprisedtolearnthatoneinsixAmericansliveswithchronicpain.Whilewemightassumethisconditionismoreprevalentamongtheelderly,asurveybyPartnersforUnderstandingPainfoundthat80percentofthosewithchronicpainarebetween24and64yearsofage.Wemightalsotendtothinkofpainasasymptomofsomethingelseandnotacondition


initself,butinfact,painisthenumberonecauseofdisabilityinAmerica. Chronic pain conditions cost an estimated $120billionayearinmedicalcostsandlostproductivity.Allthoseachesadduptoaseriouspublichealthproblem!8

Personal Impact

If you’re a person with chronic pain, every moment ofyour life is affected by it. Pain spills over into every aspectoflifeandcanbecomeyouridentity.Itcanmakepeopleloseeverything,eventheirhomesandtheirfamilies.Unrelievedpaincan lead to many consequences, such as depression, feelingsof hopelessness, suicidal thoughts, increased stress, delayed

Did You Know?

• 80 percent of chronic pain sufferers are between the ages of 24 and 64.

• Over 75 million Americans are totally or partially disabled by serious pain, and more than 50 million suffer from chronic nonmalignant pain.

• Back pain, migraines, and arthritis alone account for actual medical costs of $40 billion annually.

(Source: American Academy of Pain Medicine and American Pain Society.8)


healing, hormonal imbalances, an impaired immune system,lossofappetite,insomnia,andneedlesssuffering.

Infact,a recentsurveyfoundthat50percentofchronicpainpatientshadconsideredsuicidetoescapetheunrelentingagonyoftheirpain.Requestsforphysician-assistedsuicideareanotherindicatorofpain’sharshimpactonthequalityoflifeformanypatientsandtheirfamilies.

Current Treatments

Currently, themostcommonformsofmedical treatmentfor chronic pain rely upon the use of powerful analgesicmedications (painkillers), anti-inflammatories, and steroids,alongwithothermedications tohelpmanage thesideeffectsofsuchstrongdrugs.Whilethesemedicationsmayseemtobethemiraclethatallowspainsuffererstofunction,theyarenotactuallysolvingtheproblem,justmaskingit.Medicationsmaydullthesymptoms,buttheycannotcuretheproblemofchronicpain.Aswith all otherphysical problems, it is impossible tomedicateourwayoutof the epidemicof chronicpain.Onceagain,thetruesolutionliesinwellness.


Lifestyle Solutions

Spinal Alignment

Spinal adjustments have been repeatedly shown to bethemosteffectivecareforneckandbackpainandheadaches.Major studies demonstrate that spinal adjustments are moreeffective,cheaper,andhavebetterlong-termoutcomesthananyothertreatment.Thismakessensebecausespinaladjustmentsserve to re-establish normal vertebral motion and position inthespine.Allothertreatments,suchasmusclerelaxants,pain-killersandbedrest,onlyservetodecreasethesymptomsoftheproblemanddonotcorrecttheproblemitself.

A report released in 2001 by researchers at the DukeUniversityEvidence-BasedPracticeCenterinDurham,North


Heart Disease $5,520 / year $460 / monthCancer $2,876 / year $240 / monthDiabetes $1,808 / year $151 / monthChronic Pain $1,643 / year $137 / month



Carolina, found that “spinal manipulation resulted in almostimmediateimprovementforthoseheadachesthatoriginateintheneck,andhadsignificantlyfewersideeffectsandlonger-lastingrelief of tension-type headaches than commonly prescribedmedications.”ThesefindingssupportanearlierstudypublishedintheJournal of Manipulative and Physiological Therapeutics thatfoundspinalmanipulativetherapytobeveryeffectivefortreatingtensionheadaches.Thisstudyalsofoundthatthosewhostoppedreceivingcareafterfourweekscontinuedtoexperienceasustainedbenefit,incontrasttothosepatientswhoreceivedonlypainmedicationandnospinaladjustment.

In 1999, Blue Cross/Blue Shield of Kansas presented astudy of health care statistics of different types of treatmentforlowbackpain.Theresultsshowedthatspinaladjustmentswere more cost-effective than anesthesiology, neurosurgery,neurology,physicaltherapy,orthopedicreconstructivesurgery,physicalmedicine and rehabilitation, and rheumatology.Thisstudy confirmed what many others have in the past—thatpatientssufferingfrombackproblemsbenefitmostbygoingtogettheirspinesaligned.

Exercise

Backmuscles—likeanyothermuscleinthebody—requireadequateexercisetomaintainstrengthandtone.Whilemusclesinthebuttocksandthighsareusedtowalkorclimbaflightofstairs,deepbackmusclesandabdominalmusclesareusually


leftinactiveandunconditioned.Unlessthebackandabdominalmusclesarespecificallyexercised,theywillbecomeweakandleavethelowbacksusceptibletoinjuryandpain.

Believeitornot,sittingfor longperiodsof timeisverystressful for the lowback.Theproblem is thatwhenyousit,yourpelvis rollsbackward,causingyour lowback toflatten,yourpsoasmusclestotighten,andyourabdominalmusclestobecomeweak.Thenwhenyoustandbackupagain,yourlowback gets pulled forward by the tight psoas muscles. Weakabdominalmusclescombinedwiththetightpsoasmusclescauseanincreaseinthecurveofthelowback,calleda“hyperlordosis,”orswayback.

Peoplewhoaremanagingtheirhealthcanparticipateinavarietyofsportsandexerciseprograms.Physicalexercisecanreducejointpainandstiffnessandcanincreaseflexibility,musclestrength,andendurance.Italsohelpswithweightreductionandcontributestoanimprovedsenseofwell-being.Beforestartingany exercise program, people with arthritis should talk withtheirwellnessdoctor.

Exercisesthatdoctorsoftenrecommendinclude:

• Range-of-motion exercises (e.g., stretching, yoga, and Pilates) to help maintain normal joint movement, maintain or increase flexibility, and relieve stiffness.

• Strengthening exercises (e.g., weight lifting) to maintain or increase muscle strength. Strong muscles help support and protect joints affected by arthritis.


• Aerobic or endurance exercises (e.g., walking, bicycling) to improve cardiovascular fitness, help control weight, and improve overall well-being. Studies show that aerobic exercise can also reduce inflammation in some joints.

Nutrition

Anotherimportantpartofatreatmentprogramforchronicpain is a well-balanced diet. Along with exercise, a well-balanceddiethelpspeoplemanagetheirbodyweight,decreaseinflammation,stimulatehealing,andhelpthebodystayhealthyoverall.Foods,justlikeanythingelse,havetheabilitytoeitherstress your body or to help your body heal. Foods that tendto be stressful on the body include dairy, eggs, wheat, andcorn,aswellasanythingwithmonosodiumglutamate(MSG),nitrates,ornitrites (asare found inprocessed foods).Certainenvironmentaltoxinsmayalsocontributetotheoverallphysicalstressonyourbody.Itisimportantthatyoueatasmanyclean,organically-grownfreshfoodsaspossible.

Therearealsocertaincommonfoodsassociatedwiththeonset of migraines, which should be avoided by those whoare susceptible to these painful headaches. Foods preparedwithmonosodiumglutamate(MSG),forexample,cantriggerheadaches:soysauce,meattenderizer,andavarietyofpackagedfoods contain this supposed “flavor enhancer.” Repeatedexposure to nitrite compounds can result in a dull, poundingheadachethatmaybeaccompaniedbyaflushedface.Nitrites,


which dilate blood vessels, are found in hot dogs and otherprocessedmeats.

Thesefoods,aswellasotherfactorssuchasstress,odors,menstrualperiods,exposuretohouseholdchemicals,evenyourmood,maytriggeramigraine.Keepingaheadachediarywillhelpyoubetterunderstandwhichfactorsaffectyourheadachepattern.

Healthy Thinking

What you think and say to yourself impacts how youfeel. Anger, depression, frustration, or anxiety commonlyaccompanies pain: these emotions are natural responses, buttheyoftenmakeapainfulsituationworse.Your thoughtsandyour emotions are intimately connected. Once you becomeawareofthisconnection,youcanbegintoinfluenceyourownstateofbeing.Noticewhatyouarethinkingwhenyouareinpainorfeelingangryordepressed.Negativethoughtsincreaseasenseoflossofcontrolandcompoundfeelingsofhelplessness.Tryreplacingnegativethoughtswithpositive,hopefulonesandnoticethedifference.Immediatelyyouwillhaveregainedsomecontroloveryourownexperience.

Learnhowtoidentifyandreframeyournegativeself-talk(thoughts)andbeliefs.Youcanstartbywritingthreepositivestatementsaboutyourself.Youwillfindmoreexerciseslaterinthisbookformanagingthewayyouthinkaboutpain.Learningnewcopingskillsisessentialforreducingnegativereactionstochronicpain.

Modernlifeisfullofpressure,frustration,andstress.Worrying about job security, being overworked,driving in rush-hour traffic, arguing with your

spouse,evendealingwithmedicalbills—allthesecreatestress.According to a recent survey by the American PsychologyAssociation, more than half of all Americans report beingconcerned about the level of stress in their everyday lives.Most people are feeling overscheduled, overextended, andoverstressed. By far, the most commonly reported source ofstressinpeople’slivesisworkplacestress.

ANorthwesternNationalLifeInsuranceCompanystudyfoundthatoneinfouremployeesranktheirjobsasthegreatestsource of stress in their lives. And according to Gallup, 80percent of employees suffer from job stress, with nearly 40percentreportingthattheyneedhelpinmanagingtheirstress.

Stress

5


AccordingtoaPrincetonSurveyResearchstudy,three-quartersofemployeesbelievethatthereismoreon-the-jobstressthanagenerationago.

Manystudiessuggestthatstressisacontributingfactorinthedevelopmentofchronicanddegenerativeconditions,suchasheartdiseaseanddiabetes.Highstress levelsatworkalsolead to job burnout, reduction in productivity, ill health, jobdissatisfaction,absenteeism,andincreasedturnover.

How Stress Affects Your Body

Whenyouexperiencestress,yourpituitaryglandrespondsbyincreasingthereleaseofahormonecalledadrenocorticotropichormone (ACTH). When the pituitary gland sends out thisburstofACTH,itislikeanalarmsystemgoingoffdeepinsideyourbrain.Thisalarmtellsyouradrenalglands,situatedatopyourkidneys, to releaseafloodof stresshormones intoyourbloodstream, including cortisol and adrenaline. These stresshormonescauseawholeseriesofphysiologicalchangesinyourbody which can increase your heart rate and blood pressure,shut down your digestive system, and alter your immunesystem.Oncetheperceivedthreatisgone,thelevelsofcortisoland adrenaline in your bloodstream decline, at which pointyourheartrateandbloodpressureandallofyourotherbodyfunctionsreturntonormal.

Ifstressfulsituationspileuponeafteranother,yourbodyhasnochancetorecover.Thelong-termcontinuousactivation


of the stress-response system can disrupt almost all of yourbody’sprocesses.Herearethewaysdifferentsystemsofyourbodyrespondtostress:

• Digestive system: Stomachache or diarrhea is very common when you’re stressed. Stress hormones slow the release of stomach acid and the emptying of the stomach. The same hormones also stimulate the colon, which speeds the passage of its contents.

• Immune system: Chronic stress tends to dampen your immune system, making you more susceptible to colds and other infections. Typically, your immune system responds to infection by releasing several substances that cause inflammation. Chronic systemic inflammation contributes to the development of many degenerative diseases.

• Nervous system: Stress has been linked with depression, anxiety, panic attacks, and dementia. Over time, the chronic release of cortisol can cause damage to several structures in the brain. Excessive amounts of cortisol can also cause sleep disturbances and a loss of sex drive.

• Cardiovascular system: As mentioned earlier, stress causes an increase in both heart rate and blood pressure and increases the risk of heart attacks and strokes.


Each personmay react to a specific stressor differently.Somepeoplearenaturallylaid-backaboutalmosteverything,whileothersreactstronglyattheslightesthintofstress.Ifyouhavehadanyofthefollowingconditions,itmaybeasignthatyouaresufferingfromstress:

• Anxiety • Insomnia• Back pain • Relationship problems• Constipation • Shortness of breath• Depression • Stiff neck• Fatigue • Upset stomach• Weight gain or loss • Diarrhea

The Economic Costs of Stress

JobstresscostsAmericanbusinesseshundredsofbillionsof dollars a year in employee burnout, turnover, higherabsenteeism,lowerproduction,andincreasedhealthcarecosts.The American Psychological Association estimates that 60percentofallabsencesareduetostress-relatedissues,costingUScompaniesmorethan$57billionayear.Workersreportingthemselves as “stressed” incur health care costs that are 46percenthigher,or$600moreperperson,thanotheremployees.American businesses spend more than $26 billion each yearin disability payments and medical bills for stress-relatedconditions.1-2


It is little wonder, then, that the rising cost of healthinsurance has become the single biggest expense facingmanyAmerican businesses.According to the Kaiser FamilyFoundation’s 2004 Annual Employer Health Benefits Survey,employer-sponsored health insurance premiums increasedan average of 11.2 percent in 2004—the fourth consecutiveyear of double-digit growth—and these premiums rose at arate about five times that of inflation andworkers’ earnings.Cardiovasculardisease,America’snumberonekiller,affects71millionAmericanseachyear,andcoststhenationnearly$400billionintreatmentandlostproductivity—andthatisonlyoneofmanyconditionsproventoberelatedtostress!

The Health Effects of Work Stress

• Twice the rate of heart and cardiovascular problems• Two to three times the rate of anxiety, depression and demoralization• Twice the rate of substance abuse• Two to three times the rate of infectious diseases• Five times the rate of certain cancers• Three times the rate of back pain• Two to three times the rate of interpersonal conflicts• Two to three times the rate of injuries

(Source: Lluminari® Landmark Study.)


Personal Impact

Stress isaveryexpensiveepidemic,because itnotonlyleadstodirectcostsof itsownbutalsoaggravates justabouteveryotherformofillness.Likeeveryothernationalexpense,

Did You Know?

• Workplace stress costs the nation more than $300 billion each year in health care, missed work and stress reduction efforts.

• Stress is responsible for 19 percent of employee absenteeism and 40 percent of employee turnover.

• Stress is responsible for creating 60 percent of the cost of workplace accidents.

• Research shows that 60 to 90 percent of doctor visits are stress-related.

• A landmark 20-year study conducted by the University of London concluded that unmanaged reactions to stress were a more dangerous risk factor for cancer and heart disease than either cigarette smoking or high cholesterol foods.

• 90 percent of all disease is caused or complicated by stress.

(Source: American Institute of Stress and Chrysalis Performance Strategies.)


thehealthcarecostsofstresshavetocomefromourpockets,intheformoftaxes,increasedproductcosts,andhealthinsurancepremiums.CurrentestimatessaythatstresscostseverypersoninAmerica$195peryear,or$780 fora familyof four.Thisdoesnoteventakeintoaccounttheextraexpenseincurredbytheeffectsofstressonotherconditions,suchascancer,heartdisease, obesity, and chronic pain.According to the Journal of Occupational and Environmental Medicine, health careexpendituresarenearly50percentgreaterforworkersreportinghighlevelsofstress.

Stressnotonlyaffectsyourhealthandyourpocketbook,butitseepsintoeveryaspectofyourlife,slowlysappingthejoyout of your day-to-day activities. In fact, stress—particularlyfinancial stress—is one of the most common reasons whyfamiliessplitapart.Itisalsotheleadingcauseofawholehost


Heart Disease $5,520 / year $460 / monthCancer $2,876 / year $240 / monthDiabetes $1,808 / year $151 / monthChronic Pain $1,643 / year $137 / monthStress $ 780 / year $ 65 / month



ofpsychological,emotional,andsocialills,includingviolence,depression,andsubstanceabuse.1-2

Current Treatments

Unlike most other diseases that affectAmericans, therereally isn’t any routine medical treatment for stress. Somedoctors will prescribe antidepressants, such as Zoloft® orProzac®,whileotherswillprescribeananxiolyticmedication,such as imipramine or Buspar®. Because stress is due to anemotional reaction to life events and is not a biochemicalconditionlikediabetes,drugshavealimitedabilitytoalleviatestress.Themosteffectivewaytohelprelievestressisthroughlifestyle habits such as improved spinal alignment, exercise,breathingexercises,andcopingstrategies.

Lifestyle Solutions

Afterdecadesofresearch,itisclearthatthenegativeeffectsassociatedwithstressare real. Fortunately,manycompanieshavebeentakingtheleadinaddressingtheepidemicofstressby instituting workplace wellness programs that include asignificant stress-reductioncomponent.Themost effectiveoftheseprogramsaretheonesthatintegratephysicalactivityandnutritionalprogramsalongsidestress-managementtraining.

Businesses that have instituted activity-based workplacewellnessprogramshaveenjoyeda$3.00-$5.00returnoneverydollar invested in the form of decreased health care costs,


decreased absenteeism, increased productivity, decreasedemployeeturnover,andreducedinsurancecosts.

The Congressional Caucus on “Stress Prevention: ItsImpactonHealthandMedicalSavings”foundthat“someoftheleadingconditionsthatcausethegreatesthealthburdeninthiscountry—heart disease, stroke, cancer, and severedepression—are linked to stress and to a large extent are preventable.”One study on the risk of heart disease found that employeeswhoareinvolvedinanactivity-basedstress-reductionprogramat work have only one-third of the heart-related conditionsafflicting thosewhowerenot involved. Inaddition,one-timecardiacpatients,bylearningtomanagestress,reducedtheirriskofhavinganotherheartattackorheartproblemby74percent!4

Althoughyoumaynotalwaysbeable toavoidstressfulsituations,thereareanumberofthingsthatyoucandotoreducetheeffectstresshasonyourbody.

Exercise

Exercise is a good way to deal with stress because it isa healthy way to relieve your pent-up energy and tension. Italsohelpsyougetinbettershape,whichmakesyoufeelbetteroverall. Bygettingphysically active,youcandecreaseyourlevelsofanxietyandstress,andelevateyourmoods.Numerousstudieshaveshownthatpeoplewhobeginexerciseprograms,eitherathomeoratwork,demonstrateamarkedimprovementin their ability to concentrate, are able to sleep better, sufferfromfewerillnesses,sufferfromlesspain,andreportamuch


higherqualityoflifethanthosewhodonotexercise.Thisiseven true of people who had not begun an exercise programuntil theywere in their40s,50s,60soreven70s. So ifyouwanttofeelbetterandimproveyourqualityoflife,getactive!

Spinal Alignment

One of the consequences of stress is a tendency tounconsciously tenseupourmuscles—especially in theupperbackandshoulderregion.Thischronictension,oftencoupledwithpoorposture,frequentlycausesthevertebraeofthespinetobecomemisaligned.Asyouread inpreviouschapters, thismisalignment causes irritation of the spinal nerves, and thisirritation,inturn,oftenleadstomoremuscletension.Inthisway,muscletensionbecomesboththecauseandtheconsequenceofstress—all thewhile, themisalignmentsof the spineworsen.Thisviciouscyclewillcontinueuntil theaffectedareaof thespineisrealigned.Unfortunately,thereisnowaytodothisonyourown;itrequiresthecareofaspinalalignmentspecialist.Mostpeopleexperienceanoticeableimprovementintheirstressalmostimmediatelyafteraspinaladjustment.

Nutritional Supplements

There are two types of nutritional supplements that canhelpwithstress:thosethathelptoreducestress,andthosethathelpthebodybettercopewiththeeffectsofstress.Supplementsthathelptoreducestressbelongtoaclassofherbsthathelpthe


bodyrelax.Herbssuchaschamomile,skullcap,valerian,andlavenderhelptoclearahurriedmindandcalmintenseemotions.Peopletypicallydrinktheseherbsasteas.

Supplementstohelpthebodybettercopewiththephysicaleffects of stress are the B-vitamins and zinc. When you areunder stress, your need for zinc and the B-vitamins goes upconsiderably. Ifyoudon’thaveenoughof these,yourhealthwillsuffer,whichiswhypeopleoftenbecomesickwhentheyareunderalotofstress.TakingaB-complexsupplementalongwith zinc will help to protect your body from the negativeeffectsofstress.

Healthy Thinking

Moststressiscausedbytwofactors:dealingwithchangeandfeelingoutofcontrolof theevents inour life.Whilewecannot always foresee the changes we will face in our lives,wecanexertcontroloverhowweplantomeeteachday:wecanchoosewhetherweshallactwithpurposethroughoutourdayorwhetherweshallsimplyreacttowhatlifethrowsatus.Beinginareactivemodeisaverystressfulplacetobe.Externalevents seem to control your actions, rather thanyour actionsdeterminingtheexternaleventsinyourlife.

Psychologistscallthisthe“locusofcontrol.”Thosewithanexternallocusofcontrol—inwhichtheexternalworlddictatestheiractions—arealways ina stateofanxietyandstressandfrequently suffer from depression. Conversely, those with aninternal locus of control, who act with purpose regardless of


howchaotictheirexternalenvironmentis,experienceagreatersenseofpeaceandempowerment.

MostAmericans have an external locus of control and,becauseourworldisinaconstantstateofchange,feelstressedmuchofthetime.Thesimplestwaytoshiftfromthestressfulexternallocusofcontroltoatranquilinternallocusofcontrolistotakechargeoftheeventsinyourlife.

Anevent,inthiscontext,canbeanyactivityyouengagein:aphonecall,dinner,ameeting,watchingtelevision.Listalloftheeventsthatyouparticipateinonadailybasisanddecidewhich ones are genuinely important to you and which onesmatterless.Forexample, isspendingtimewithyourchildorpartnermoreimportant thanwatchingthedepressingeveningnews?

Onceyouhaveyourlist,scheduleyourtimetoactonthosethings thathave thehighestvalue toyou.Thisbringsyou toaninternallocusofcontrol.Toooften,wefocusonthingsthatseemurgentat theexpenseof thingsthatare trulyimportant.Thekeyhereistoactwithpurposeandtoavoidprocrastination.Procrastinationisthekillerofdreams.Whenweprocrastinate,oureventscontrolus,ourstresslevelincreases,andwedon’tfeelgoodaboutourselves.

Relaxation Techniques

Thereareavarietyofways to relaxand there isnoonewaythat isbest foreveryone.Themost importantpoint is to


makerelaxationahabit.Somepeoplefeelguiltyaboutrelaxingbecause they think they always have to be accomplishingsomething.Well,thegoodnewsisthatrelaxingisaccomplishingsomething.Itisgivingyourmindandbodytheopportunitytorest and rejuvenate, which are essential to a sense of healthandwell-being.Thereismoreinformationaboutrelaxationinchapter12.

Obesity

6

Obesity in theUnitedStateshasbecome thegreatesthealth crisisofour time, affectingmoreAmericansthananyothercondition,accordingtotheUSCenters

for Disease Control (CDC). Obesity rates have increasedby more than 60 percent among adults in the past ten years,affecting60millionAmericanadults, andwill soonovertakesmoking as the number one preventable cause of death anddisease.Since1980,obesityrateshavedoubledamongchildrenandtripledamongadolescents.TheWorldHealthOrganizationprojectsthatby2025,45to50percentofallUSadultsand30percentofallUSchildrenwillsufferfromobesity.3-5

Obesityisachronicconditionofcarryingexcessivebodyfatthatfrequentlyresultsinasignificantimpairmentofhealthandcandrasticallyaffectyour self-image.Obesity isdefinedashavingaBodyMassIndex(BMI)ofgreaterthan25—BMIisacalculationusingyourheightandyourbodyweight—and


shouldberegardedlikeanyotherillness.Asmentionedprevi-ously,obesityisamajorcontributortomanychronicdiseasesandhealthrisks,includingType2diabetes,hypertension,heartdisease,stroke,breastcancer,coloncancer,gallbladderdisease,andarthritis—that’sahugestrainonyourbodyandonthetotalhealthcaresystem!

Inmostcases,obesityisalifestyledisease,primarilydueto lackofactivityandpooreatinghabits. It is true thatsomepeoplehaveageneticpredispositiontoweightgain;however,thisisaverysmallpercentage.Formostofus,beingoverweightissimplyasignthatwearenotlivingoptimally,inaccordancewithourphysiologicaldesign:weneedtoturnourattentiontowhatweeatandhowmuchmovementwecreateinourlives.

Ifyouareoverweight,youarecertainlynotalone.Manytheoriesattempttoaccountfortherisingratesofobesity:factorsincludesedentary lifestyles,excessiveconsumption,genetics,stress,anddepression;evenfoodadditivescanplayarole.Inmostcases,obesityistheresultofacombinationoffactors,soovercomingtheproblemwillrequiredietarychanges,increasedactivitylevels,andnewhealthythinkingpatterns.

First, let us examine ways in which obesity affects ourhealth.

Hypertension

Hypertensionisthemedicalnameforhighbloodpressure.Withthesignificantriseinobesityinthelastdecade,wehaveseenacorrespondingincreaseintheincidenceofhypertension.


Thoughnotallpeoplewhoareoverweightalsosufferfromhighbloodpressure,studiesindicatethatapproximately75percentofhypertensioncasesaredirectlyattributabletoexcessiveweight.ThismakesobesitythesinglegreatestcauseofhypertensionintheAmericanpopulation.

Typically,obesitycontributestohypertensionthroughwhatis referred toas“peripheral resistance,”which simplymeansthatitisharderforbloodtoflowthroughanoverweightbody.Peripheralresistance,combinedwiththefactthatthehearthastopumpextrabloodtoalloftheextratissueinthebody,resultsinhighbloodpressure.Highbloodpressureincreasesyourriskofaheartattack,stroke,kidneyfailure,andmaculardegener-ation.

Studieshaveshownweight loss tobe themosteffectivenonpharmacological therapy for lowering blood pressure inthosewhoareoverweight.Thereisadirectcorrelationbetweenthedegreeofweightlossandthereductioninbloodpressure.Evenmodestweightlossoffivetotenpercentofbodyweightyieldsclinicallysignificantreductionsinbloodpressure.6

Type 2 Diabetes

Thischronicelevationinbloodsugarisamajorcauseofearlydeath,heartdisease,kidneydisease,stroke,andblindness.Also,peoplewhohavediabetesorpre-diabetesaremorelikelyto suffer fatty liver disease—a condition similar to alcoholicliverdamage—whetherornottheyeverdrinkalcohol.


More than 80 percent of people with Type 2 diabetesare overweight. It may be that excessive weight causes cellstochange,makingthemlesseffectiveatusingsugarfromtheblood.Morecommonly,however,thosewhoareobesedevelopinsulin resistance, inwhich the tissuesof thebody lose theirsensitivitytoinsulin.2,7

YoucanloweryourriskfordevelopingType2diabetesbylosingweightandincreasingyouramountofphysicalactivity.IfyouhaveType2diabetes,losingweightandbecomingmorephysicallyactivecanhelpyoucontrolyourbloodsugarlevelsand, insomecases,actually reverse thedisease.Weight loss,exercise, and nutritional supplements may also allow you toreduceyourdiabetesmedication.

Coronary Artery Disease

Thecoronaryarteriesare thearteries thatfeedtheheart.Whentheybecomecloggedwithcholesterol,thebloodflowtotheheartisrestricted.Thisisknownascoronaryarterydisease.Peoplewhoareoverweightaremorelikelytosufferfromhighlevelsoftriglycerides(bloodfats),elevatedLDLcholesterol(afat-likesubstanceoftencalled“badcholesterol”),andinsuffi-cientHDLcholesterol(oftencalled“goodcholesterol”).Theseare all risk factors for coronary artery disease and stroke. Inaddition,peoplewithmorebodyfathavehigherbloodlevelsofsubstancesthatcauseinflammation—thisfurtherraisestheriskofheartdisease.


Even losingfive to tenpercentofyourbodyweightcansignificantlyloweryourchancesofdevelopingheartdiseaseorhavingastroke.Ifyouweigh200pounds,thismeanslosingaslittleastenpounds.8

Gallbladder Disease

Peoplewhoareoverweighthaveahigherriskofdevel-opinggallbladderdiseaseandgallstones.Gallstonesareclusters,mostlyofcholesterol,thatforminthegallbladderandcancausesevereabdominalorbackpain.

Weight loss that is too rapid—three or more poundsper week—can actually increase your chance of developinggallstones.Modest,slowweightlossofaboutone-halftotwopoundsperweek isamuchhealthieralternativeandwillnotincreaseyourriskofdevelopinggallstones.

Cancer

Beingoverweightincreasesyourriskofdevelopingseveraltypesofcancer,includingcancersofthecolon,esophagus,andkidney,aswellasuterineandpostmenopausalbreastcancerinwomen.Oncecanceroccurs,obesityincreasesthelikelihoodofpatientfatality.Theexactcorrelationbetweenexcessivebodyweightandcancergrowthisnotknown,butthecurrentthinkingisthatfatcellsmakehormonesthatcanaffectcellgrowth,andtheseabnormallyhighhormonelevelsultimatelyleadtocancer.


Severalstudieshaveshownthatlosingweightcandramaticallyreducethecancerriskinpeoplewhoareoverweight.

Metabolic Syndrome

Ametabolicsyndromeisaclusterofmedicalconditionscharacterized by insulin resistance, the presence of obesity,abdominal fat, high blood sugar, elevated triglycerides, highbloodcholesterol,andhighbloodpressure.In2002,the Journal of the American Medical Association reported that as manyas forty-seven million Americans may exhibit a metabolicsyndrome.Therootcausesofthisconditionaretypicallypoordiet and insufficient physical activity. Currently, the mosteffective way to avoid or overcome metabolic syndrome isthroughacomprehensiveprogramofdietandexercise.

Overall Quality of Life

Along with increasing your risk of disease, obesity alsosaps your energy and damages your quality of life. Obesitycarries a large social stigma: people who are overweightfrequently struggle with poor body image, low self-esteem,anddepression.Obesitymaylimitsocialmobility.Itmayevendisruptthenormalhormonalpathways.

Thereisachemicallinkbetweenobesityandstress:itiscenteredinthehormonalpathwayknownastheHPAaxis,therouteofcommunicationbetweenthehypothalamus(thepeanut-


Did You Know?

The direct medical costs for diseases related to obesity are approximately:

• $98 billion per year for Type 2 diabetes• $8.8 billion per year for heart disease• $5.3 billion per year for osteoarthritis• $3.2 billion per year for gallbladder disease• $1.3 billion for colon cancer• $1.1 billion for breast cancer• $310 million for endometrial cancer

(Source: The US Centers for Disease Control.)

sizedpartofthebrainthatgovernspartsofthenervoussystem),thepituitarygland,andtheadrenalglands.Thesethreepointsofthebodyworktogethertomaintainchemicalequilibriumwhenthebodyisunderstress.

The HPA axis is responsible for releasing cortisol, theso-calledstresshormone,whichplaysacriticalroleinenergymetabolism, as well as other functions. The problem withcortisol is that it prompts the body to deposit fat around theabdomen:thispatternoffatstorageisespeciallyhazardoustohealth.


The Economic Costs of Obesity

In 2003, the total health care cost due to obesity in theUnitedStateswasestimatedat$137billion,ofwhich$75billionwent towardsdirectmedicalcostsand$62billion to indirectcosts.9-10 This means an expense of approximately $257 peryearforeverysingleAmerican.

The cost in death, disability, and lost productivity fromobesityhascomeclosetothatoftobacco.Arecentreportnotesthattobaccouseisresponsibleforapproximately440,000deathsper year, whereas obesity is responsible for at least 300,000deathsperyear.Thosewhoareobesesuffer30to50percentmorehealthproblemsthansmokersorproblemdrinkers.11

Thelifetimemedicalcostsofthefivemajordiseasesrelatedto obesity—hypertension, diabetes, heart disease, stroke, andhighcholesterol—are$10,000higheramongmoderatelyobesepeoplethanamongthosewhomaintainahealthyweight.Atenpercentweightlosswillreduceanoverweightperson’slifetimemedicalcostsby$2,200-$5,300.12

Personal Impact

Aswiththeotherconditionsdiscussedearlier,eachoneofusisresponsibleforpayingthebillforthehealthcostsassociatedwith obesity. Taxpayers foot the doctor’s bill for more thanhalfofobesity-relatedmedicalcoststhroughtheMedicareand


Medicaid programs, which run $75 billion per year in directmedicalcosts,orabout$175perperson.Thisdoesn’teventakeintoaccounttheincreasedhealthinsurancepremiumspaidandthehigherpricespaidatthecashregistertocovertheremainingexpenses.9-10

While the financial costs associated with obesity arequitedramatic,thereisahumancost,aswell.Peoplewhoareoverweighttendtosufferfromdepression,lowself-esteem,andstress.Thisisdueinparttotheconstantbombardmentofsize-obsessedmediaimages;butitisalsoamatterofchemistry.Aspeople becomemoreoverweight, changes in brain chemistryandhormonelevelscandisrupttheirpsychologicalwell-being.


Heart Disease $5,520 / year $460 / monthCancer $2,876 / year $240 / monthDiabetes $1,808 / year $151 / monthChronic Pain $1,643 / year $137 / monthStress $ 780 / year $ 65 / monthObesity $1,027 / year $ 86 / month



Current Medical Treatments

Currently,theprimarymedicaloptionfortreatingobesityisasurgicalprocedurecalledthe“gastricbypass,”whichisthetermforanysurgeryintendedtoalterthedigestiveprocessinanefforttohelpsomeoneloseweight.Gastricbypassoperationscanbedividedintothreetypes:restrictive,malabsorptive,andcombinedrestrictive/malabsorptive.

Restrictive operations limit food intake by creating anarrowpassagefromtheupperpartofthestomachintothelargerlowerpart,reducingtheamountoffoodthestomachcanholdandslowingthepassageoffoodthroughthestomach.Malab-sorptiveoperationsdonotlimitfoodintake,butinsteadexcludemost of the small intestine from the digestive tract so fewercaloriesandnutrientsareabsorbed.Malabsorptiveoperations,also called intestinal bypasses, are no longer recommendedbecausetheyresultinseverenutritionaldeficiencies.Combinedoperationsusestomachrestrictionandapartialbypassof thesmallintestine.

Each of these procedures is both physically drastic andexpensive,andnoneof themaddresses theunderlyingcausesofobesity.Thecountry’sandtheindividual’shealthcaredollarscouldbemoreeffectivelyspentonpreventioncareandlifestylemodifications.Ifweregardobesityasadisease,thenonceagainweneedtodowhatwecantohavemorepeoplewhoarelesssick!


Lifestyle Solutions

Weight Loss Programs

AccordingtoareportfromtheInstituteofMedicine(IOM)entitledWeighing The Options: Criteria for Evaluating Weight Management Programs, tens of millions of Americans aredietingatanygiventimeandspendingmorethan$33billionyearlyonweight-reductionproductsordietfoodsanddrinks.Yet,studiesover the last twodecadesby theNationalCenterforHealthStatisticsshowthatthenumberofAmericanswhoareoverweightisactuallyontherise.

Thefactisthatmanypeoplewhodietfailtoloseweight,oriftheydoloseweight,theyfailtomaintainthelowerweightoverthelongterm.Faddietsorpillsthatpromiseaquickandeasypathtothinnessusuallydeliveronlydisappointmentintheend.Lasting,healthyweightlossisonlyachievablethroughacomprehensivelifestyleprogram.

Becausemanyfactorsaffectaperson’sbodyweight,suchashowmuchorhowlittlefoodapersoneats,howthefoodismetabolizedbythebody,andhowmuchdailyactivityapersongets,losingweightisnotassimpleaseatingless.Maintainingahealthybodyweightrequiresachangeinlifestylethatincludesdietary changes, an increase in activity level, healthy spinalalignment,stressreduction,andapositivementalattitude.


Exercise

Youdonothave tobeanathlete tobenefitfromregularphysicalactivity.Evenmodestamountsofphysicalactivitycanimprove your health. Startwith small, specific goals such aswalkingtenminutesaday,threedaysaweek,andslowlybuildupfromthere.Keepanactivitylogtotrackyourprogress.Trytheseactivitiestoaddmoremovementtoyourdailylife:

• Take the stairs instead of the elevator. • Get off the bus one stop early if you are in an area safe

for walking.• Park the car farther away from entrances to stores, movie

theaters, or your home.• Take a short walk around the block with family, friends, or

co-workers.• In bad weather, walk around a mall.• Rake the leaves or wash the car.• Visit museums, the zoo, or an aquarium. You and your

family can walk for hours and not realize it.• Take a walk after dinner instead of watching television.

Asyoubecomemorefit, slowly increaseyourpace, thelength of time you are active, and how often you are active.Ifyouareamanoverage40orawomanoverage50,or ifyouhavechronichealthproblems,checkwithyourhealthcareproviderbeforebeginningaprogramofvigorousactivity.


Forawell-roundedworkoutplan,combineaerobicactivity,muscle-strengtheningexercises,andstretching.Doatleast30minutes a day of moderate physical activity on most or alldaysoftheweek.Addmuscle-strengtheningactivitiestoyouraerobicworkouttwotothreetimesaweek.

Toreducetheriskofinjury,doaslowwarm-upandthenstretchbeforeaerobicorstrengtheningactivities.Followyourworkoutwithafewmoreminutesofstretching.

Aerobicactivityisanyactivitythatspeedsupyourheartandbreathingwhilemovingyourbody.Ifyouhavebeeninactiveforawhile,youmaywanttostartwitheasieractivities,suchaswalkingatagentlepace.Youcanthenbuilduptomoreintenseactivitywithouthurtingyourbody.Herearesomeofthehealthadvantagesofregularaerobicactivity:

• Control weight: Aerobic activity burns calories, which may help you manage your weight.

• Prevent heart disease and stroke: Regular aerobic activity can strengthen your heart muscle and lower your blood pressure. It may also help lower cholesterol.

• Maintain strong bones: Weight-bearing aerobic activities that involve lifting or pushing your own body weight— such as walking, jogging, or dancing—help to maintain strong bones.

• Improve your outlook: Aerobic exercise relieves tension and decreases stress. As you get fit, your confidence and self-image will improve.


Startanactivitylogtorecordyourminutesofactivityeachday. Choose aerobic activities that are fun. People are morelikelytobeactiveiftheylikewhattheyaredoing.Italsohelpstoget support froma friendor a familymember.Tryoneoftheseactivities,orothersyouenjoy:

• Brisk walking or jogging• Bicycling• Swimming• Aerobic exercise classes• Dancing (square dancing, salsa, African dance, swing)• Playing basketball or soccer

Strengtheningactivitiesincludeliftingweights,usingresis-tancebands, anddoingpush-upsor sit-ups.Besidesbuildingstrongermuscles,strengtheningactivitiesmayhelpyouto:

• Use more calories: Not only does the exercise burn calories, but having more muscle means you will burn more calories—even when you are sitting still.

• Reduce injury: Stronger muscles improve balance and support your joints, reducing the risk of injury.

• Maintain strong bones: Doing strengthening exercises regularly helps build bone and may prevent bone loss as you age.

Strengthening exercises should focus on working themajormusclegroupsofthebody,suchasthechest,back,and


legs.Doexercisesforeachmusclegrouptwoorthreetimesaweek.Allowatleastonedayofrestforyourmusclestorecoverandrebuildbeforeanotherstrengtheningworkout.

Exercise Tips for the Very Large

Verylargepeoplefacespecialchallenges in trying tobeactive.Youmaynotbeabletobendormoveinthesamewaythatotherpeoplecan.Itmaybehardtofindclothesandequipmentforexercising,andyoumayfeelself-consciousbeingphysicallyactivearoundotherpeople.Facingthesechallengesishard,butitcanbedone!

Whenstartingyourexerciseprogram,itisimportanttobeeasyonyourself. Ifyoucannotdoanactivity,don’t feelbadaboutit.Justfeelgoodaboutwhatyoucandoandavoidnegativeself-talk.Oneveryheavywomanoncesaidthatifotherpeopletalkedtoherthewayshesometimestalkstoherself,shewouldpunchthem.Focusonthepositiveandyouwillimproveyourchancesofsuccess.

Ifyouarealargepersonstartingonanexerciseprogram,itisimportanttostartslowly.Yourbodyneedstimetogetusedtoyournewactivity.Besuretospendsometimewarmingup.Warm-upsgetyourbodyreadyforaction.Shrugyourshoulders,tapyourtoes,swingyourarms,ormarchinplace.Youshouldspendafewminuteswarmingupforanyphysicalactivity,evenwalking.Movemore slowly for thefirst fewminutes.Spendsometimecoolingdown.Slowdownlittlebylittle.Ifyouhavebeen walking fast, walk slowly or stretch for a few minutes


tocooldown.Coolingdownprotectsyourheart,relaxesyourmuscles,andkeepsyoufromgettinghurt.

Besuretopayattentiontoyourbody.Ifyouareverylarge,yourjointswillbesupportingmuchmoreweight.Ifyourfeet,knees,orbackbegintohurtfromweight-bearingexercise,startoutbydoingnon-weight-bearingexerciseandslowlyworkuptodoingweight-bearingexercise.Listeningtoyourbodywillhelpyouavoidpotentialinjuriesthatcouldsetyouback.

If you arenot activenow, start slowly.Try towalk justfourminutes per day for the first week.Walk eightminutesper day the next week. Stay at eight minute walks until youfeelcomfortable.Thenincreaseyourwalkstotwelveminutes.Slowlylengtheneachwalkbyfourminutesperweekuntilyoureach20minutesperday.Onceyoureach20minutesperday,youcanworkonquickeningyourpacetogetyourwalkingintotheaerobicrange.Pleasebepatient!Youwillbemuchbetteroffinthelongrunifyoustartslowlyandbuildupendurance.

AccordingtoThe New England Journal of Medicine,the percentage of the personal health care dollarsspentonprescriptiondrugshasgrownfasterthanany

othersegment,includingdoctorandhospitalbills.Americahasamaniaformedication,butinagrowingnumberofcases,thesedrugsdomoreharmthangood.

Eachyearapproximately2.2millionUShospitalpatientsexperience adverse drug reactions (ADRs) from takingprescription medications. Of these, 106,000 patients die.1Becausethesafetyofanewdrugcannotbeknownwithcertaintyuntil it has been on the market for many years, even FDA-approveddrugscanbethesourceofseriousADRs.10Threetosixpercentofallhospitaladmissionsaretheresultofadversedrugreactions,andsixtofifteenpercentofhospitalizedpatientsexperience a serious adverse drug reaction.8-11 The economiccostofADRsismorethan$12billionperyear.2-5

Drug Reactions

7


Pharmaceutical Marketing and LobbyingMorethanathirdofpharmaceuticalcompanies’resources

gointopromotionandmarketing.Annually,theindustryspendsup to $60 billion on drug marketing—nearly twice what itspendson researchanddevelopment. Inaneffort topromoteprescription drugs to the widest audience possible, drugcompaniesrunadvertisementsdirectlytoconsumers.In2004,Pfizerspentalmost$120millionformediaadsforLipitor®,the

Pharmaceutical Spending on Marketing

Company Marketing Research

Pfizer $16.90 billion $7.68 billion

GlaxoSmithKline $12.93 billion $5.20 billion

Sanofi-Aventis $5.59 billion $9.26 billion

Johnson & Johnson $15.86 billion $5.20 billion

Merck $7.35 billion $4.01 billion

Novartis $8.87 billion $4.21 billion

AstraZeneca $7.84 billion $3.80 billion

Hoffman La Roche $7.24 billion $4.01 billion

Bristol-Myers Squibb $6.43 billion $2.50 billion

Wyeth $5.80 billion $2.46 billion

Abbott Labs $4.92 billion $1.70 billion

(Source: The Center for Public Integrity.17)


world’snumber-onesellingprescriptiondrug,whilecompaniespromotingtheerectiledysfunctiontreatmentsViagra®,Levitra®,andCialis®spent$425million.Direct-to-consumeradvertisinghas also grown significantly: from $791 million in 1996 to$3.8billionin2004.6-7Andthatrepresentsonly15percentofthe total pharmaceutical advertisingbudget!Wheredoes thatmoneycomefrom?Youguessedit—yourpocket!

Whilethedrugcompaniesmaintainthatdirect-to-consumeradvertisingiseducational,Dr.SidneyM.Wolfeof thePublicCitizen Health Research Group in Washington, D.C., arguesthat thepublicoften ismisinformedabout theseads:viewersmistakenlybelievethat“theFDAreviewsalladsbefore theyarereleasedandallowsonlythesafestandmosteffectivedrugstobepromoteddirectlyto thepublic.”This issimplynot thecase.

Peoplewantwhattheyseeontelevision.Theyaretoldtogototheirdoctorsforaprescription.Doctorsinprivatepracticeeitheracquiesce to theirpatients’demands for thesedrugsorspendvaluabletimetryingtotalkpatientsoutofmedicationswhichareinappropriateorunnecessary.8-9

Thepharmaceuticalandhealthproductsindustryhasalsospentmorethan$800millionforlobbyingeffortsatthefederalandstatelevelsoverthepastsevenyears,morethananyotherindustry group, except the insurance industry.10These effortshavedefeatedseveralmeasuresaimedatcontainingdrugprices.Theyhaveblockedtheimportationofmedicinesfromcountriesthat cap prescription drug prices. The drug industry’s huge


investmentsinWashingtonhaveproducedaseriesoffavorablelawsonCapitolHillandresultedintensofbillionsofdollarsinadditionalprofits.

Take for example Medicare Part D: to date, around 90percentofthoseeligibleforMedicarePartDhaveenrolledinthedrugplan,andlargepharmaceuticalcompaniesandinsurersare reporting huge increases in their profits. In earlyAugust2006, theWall Street Journal reporteda4.9percent increaseinprescriptiondrugsalesandasmuchasa20percentincreasein drug companies’ profits, all attributable to Medicare Part

Did You Know?

• HMOs spend more treating ADRs than on drugs.18

• ADRs are the cost leader for malpractice payouts.18

• Up to one-third of drug prescriptions are not needed and therefore wasted.

• The Government Accounting Office (GAO) reports that 51 percent of new drugs have serious, undetected adverse effects at the time of approval.

• Of the best selling prescription drugs, 148 can cause depression, 133 hallucinations or psychoses, 105 constipation, 76 dementia, 27 insomnia, and 36 Parkinsonism.19

(Source: The Food and Drug Administration,7 J Am Pharm Assoc 41:192.18-19)


D.Atthesametime,privateinsurers,suchasWellPoint,Inc.(thenation’slargestinsurer,withareportedenrollmentof1.5millionpeopleinitsMedicareplans),areenjoyinghugeprofitgains.

Personal Impact

The overuse of prescription drugs indicates the level ofour country’s health crisis but does not offer any solution.Medicationdoesnotaddresstheleadingcausesofdisease:(a)spinalstressanditsadverseaffectsontheimmunesystemand


Heart Disease $5,520 / year $460 / monthCancer $2,876 / year $240 / monthDiabetes $1,808 / year $151 / monthChronic Pain $1,643 / year $137 / monthStress $ 780 / year $ 65 / monthObesity $1,027 / year $ 86 / monthDrug Reactions $ 164 / year $ 14 / month

TotalBill: $13,818/year $1,152/month



nervoussystem;(b)insufficientexercise;(c)excessivecaloricintake;(d)chronicmentalandemotionalstress;and(e)makingunhealthylifestylechoices.

Theincrediblecostassociatedwithadversedrugreactionsandexcessivedrugusedriveshomethepoint thatwecannotmedicateourwaytohealth.Onceagain,theansweristohavemorepeoplelesssick!Thishasbeensaidoverandoveragain,becauseitisthecentralmessageofthisbook.Healthcare,asitisconductedtoday,canneverleadtoahealthierpopulationbecauseitdoesnotpromotethefundamentalsecrettohealth:wellness.

Wellness is not found in a pill, a hospital, or under thesurgeon’s knife. In fact, these things are only indications ofanunhealthylifestyle.Wellnessisfoundinthewayyouthinkaboutyourselfandtheworldaroundyou.Ifyoutrulywanttobecomerichineverysenseoftheword,itiscrucialtoadoptawayoflifethatwillcreatewell-being.


Perspectives onWellness

SPECIAL SECTION

By Dr. Michael Zimmerman, M.D.Family Physician

I would like to offer some important context forthefineworkDr.BobHoffmanandDr. JasonA.Deitchhave put forth in this book.Their clear intent is to offerus a prescription for re-empowerment. Perhaps the moststartlingaspectofthisbookisthatitdoesnotteachusideaswedonot alreadyknow.Rather, through theprocesswearereacquaintedwithournatural,innateintuitionaboutourownhealthand“wellness.”Thisjourneyisaboutrestoringandrealigningtheconfidenceandcontrolthatwehavelostinourhealthandlives.Forsome,Discover Wellnesswilltakethembacktoaplacethatiscozyandfamiliar,offeringarediscoveryofhealthandwellnessthathadbeenprevi-ously known but long lost. For others, the journey mayofferanewcenter,oneneverbeforeexperienced.


Beforewemoveonwiththejourneyweshouldaskourselvesjusthowdidwegetsolost,sodetached,sooff-centertoneedsuchaguidetoreacquaintourselveswithourselves?Therearemultiplereasonsforthisdetachment,I feel. As a practicing family physician and an activeparticipantineffortstoimprovehealthcareinAmerica,Iwonderaboutthecontributionofour“healthcare”systemitself. PerhapsDr.Hoffman’sandDr.Deitch’smessagehassomethingtoofferthewaywardAmericanhealthcaresystemaswellastheindividual.

Generally, the American health care experience isoneinwhichthingsaredonetoyouratherthanwithyou.In this process you quickly become disconnected fromthe“real”you.Thisdetachment is seenatmany levels.Insurancerestrictions,poorofficemanagement,or“busy”medicalstaffcanlimityouraccess tocare, information,andservices.Delaysaretheruleandtheexpectationisthatyouwillwait.Doyouknowanyotherbusinessthathasa“waitingroom,”oratleasthasthenervetocallitthat?Attimesyouareliterallydepersonalizedasyouaregivenanarm tag,undressed,and issueda standardizedgown.Unbeknownsttoyou,yournamehasevenbeenchanged,perhapsyouare“the10:20appointment”orthe“hyper-tensive,arthriticinroom342.”Mostinteractionsareaset-upforyourminimization.Thedoctorisstanding,youaresitting.Thedoctorisdressedinacoatofauthorityandyou


areluckytobeonlyhalf-naked.Youaregenerallyoutsidethisprocess,andifyoushouldenterintoit,youaretreatedasanobjectwithinit.

Clearlythisexperiencedoeslittletopromotepatientengagementinmanagementofdisease,letaloneinone’sownhealthandwellness.Infact,theresultisoftenquitethe opposite. It is critical to understand that this is notaboutbadpeople.Providersatalllevelsofthehealthcaresystem are tremendously hard working, passionate andcaring.Infact,theexperiencefromwithinthehealthcaresystemisequallyfrustrating.

Like most of my colleagues, I chose to take therigorouspathofbecominga familyphysicianbecause Iwantedtopositivelyimpactthelivesofpeopleinneed.Iliketohelppeople,andIfindthatintherightenvironment,Iamquitegoodatit,asmanyphysiciansare.Wemaketremendous sacrifices to become doctors. Unless youknowsomeonewhohasdoneit,youcannotimaginetheamountofeffort,studying,personalinvestment,andtimeawayfromyourfamilyinvolvedinbecomingadoctor.Itistremendous.IlovebeingadoctorbecauseIlovebeingabletosavelivesandtrulyhelppeoplewhoareinneed.

I can give you this perspective from my actualexperienceasafamilyphysicianwhoisonthefrontlinesofmedicine,whodeliversbabiesinthemiddleofthenight,whorushestothehospitalbecauseofsomeone’sasthma


attack,andwhodailylistenstopeople’sfearsabouthowsicktheyare:today’shealthcaresystemdoesnotallowdoctorstodeliverthebestofmedicine.

Iwouldliketodemonstratehowtheexperienceonehaswithinthehealthcaresystemislargelyaproductofthemodeluponwhichitoperates.Inthepresentmodel,the health care of the patient is seen to occur in oneofthreemajorareas.ThemostbasicisPrimaryCare:thiswould traditionally include interactionswithyourfamily doctor, pediatrician, or internist in the officesetting.SecondaryCareisthedomainofthespecialistsuchasthecardiologistororthopedistandmayincludeservices at your local community hospital. TertiaryCareisdeliveredbythesupersubspecialistsuchasthelivertransplantsurgeon,usuallyatanacademicmedicalcenter.Thepatientisanobjectthatpassesthroughandaroundthissystem.Thefocusofthesystemistofityouintoits“boundaries.”Little,ifany,attentionisgiventoanythingoutside.

Iwouldsuggestthatthefatalflawinthisviewanda large componentof thepresent failureofAmericanhealthcareisthatitneglectstoaccountforandintegratethearenawherethegreatmajorityoftrue“healthcare”actually takes place: that is, patient self-care, familycare, and community care. I would argue that thismodel is one key factor that further disconnects the


individual, family, and community from their natural,innateconnectionwithhealthandwellness. Insteadofparticipatinginaprocesstohelphealdisease,apersonbecomes a “patient,” seeking a diagnosis in order toreceivetreatmentfromtheproperspecialist.Insteadofpromotingandfacilitatinghealthcareathome,atwork,and in your community, we fail to provide either the“health”orthe“care”thatisthepremiseofthemodel.Ironically,thepresentsysteminwhichIpracticehindersthecapabilityofhard-workingproviderstodelivertrulyoptimal clinical outcomes and, I would argue, addssignificantexpense.

Clearly, one of the central failures of America’shealthcaresystemisitsdisregardandunderestimationofapersonwhilesheorheis“outside”the“boundaries”ofthesystem.InthiscontextitiscertainlynotasurprisetofindthathealthcareinAmericaisincrediblyexpensive,wasteful,inefficient,andpronetoerror.Wehavebeentryingtorunahealthcaresystemwhileignoringwherethemajorityofhealthcaretakesplace!

A more enlightened view sees the present healthcaremodelasjustthetipoftheiceberg.Whenwelookbelowthesurfacewefindthatthemajorityofhealthcare,whetherwellnessordiseasemanagement,occursoutsideourantiquateddefinitionsofthedomainofhealthcare.


Acknowledging that the person, family, andcommunity are the locations of the majority of actualcarewillbefundamentaltothesuccessfulreengineeringofAmerica’shealthcaresystem.Furthermore,wemustunderstandthatpeoplethemselvesarenotonlythecenterofanewqualityhealthcaresystembut,infact,areready,willing,andabletobetheleadprovidersofhealthcareforthemselves,theirfamilies,andfortheircommunities.

Where the old model further served to alienateindividualsfromthemselves,thefocusofthenewmodelcommits thehealth care system to actively engage andassistpeople,theirfamilies,andcommunitiesintotakingresponsibilityfortheirownhealth,wellness,anddiseasemanagement.Thisperspectiveisatremendousshiftandwillhaveprofoundimplicationsinpolicyandpractice.

New Model of Health Care


Ratherthanbeingaburdenonthisnewhealthcaresystem,theincorporationofself-careandpersonalrespon-sibility offers a rich and bountiful previously untappedresource.

Iwritethistoyouassomeonewhoisinthepresenthealthcaresystemeverysingleday.Iamnotaninsuranceexecutive,pharmaceuticalindustryspokesman,orhospitaladministrator.Iamamedicaldoctortakingcareofpeoplejust likeyoueveryday. Ican tellyou thathealthcare intheUnitedStates is ina timeofgreatflux.Thepresentsystemisinshambles.Costsareastronomicalandqualityofcareisunacceptablypoor.Thereengineeringofhealthcare inAmerica is a monumentally complex task. Likemanyofus,healthcareinAmericahaslostitscenter;ithasbecomeoutoftouchwithitstruepurposeandgoals.Itwillrequirevisionandfundamentaltransformation.

As I read through Discover Wellness, I wonder iftherearelessonstohelpallofusinthetransformationofAmerica’shealthcaresystem.Iwonderiftheprescriptionforrealignmentandrefocusingforpeoplejustlikeyouandmeisn’talsoapplicabletothehealthcaresystemitself.

Itismyhopeasafamilyphysician,alongwiththehundredsofthousandsofothersdoctorslikeme,thatwehavetheforesighttoseethedangersourpresentsystemfaces, the intelligence to make good decisions, and thecourage tomake thechangesnecessary tocreateanew


and better way of thinking about and experiencing ourinnate health and wellness. As a family physician andconcernedcitizen,Iencourageyoutotakeanactiverolein your own health. I havehopes thatAmerica’s healthcare system is able to rediscover that you, your family,and your community are where health care happens. IencourageyoutoDiscover Wellness.

Discover Wellness

8

We are witnessing a significant shift away fromconventional medicine and towards an ongoingwellness lifestyle. The “outside-in” allopathic

modelofdisease-careisbeingsupersededbythe“inside-out”wellnessmodelofhealth care.At the same time,we seeourcountrytransitioningfromamanufacturing-driveneconomytoan idea-driven economy. These changes are not unrelated. ItisincreasinglyclearthatAmericanshavemadethedecisiontotakegreaterresponsibilityfortheirhealthandtheirqualityoflife.

Some have called this trend “the human potentialmovement,”andothersrefertoitas“thewellnessrevolution.”Whateveryouchoosetocallit,thepremiseisbasedonhavingaprofoundrespectforthebody’sabilitytohealitself;peoplehavebeenteachingthiscoreprincipleofwellnessforthousandsofyears.Now,inouridea-driveneconomy,wellnessisanideawhosetimehasreturned.


Traditional “health care” is really a sickness business:it only functions reactively, after people have become sick.Enormoussumsarespent treatingexistingdisease:accordingtoPaulZanePilzer,aleadingeconomistandauthor,approxi-mately one-seventh of the United States economy, or about$1.8 trillion, is devoted to this sickness business, what weerroneouslycall“healthcare.”Butnow the ideaofwellness,of focusing health care on staying healthy, is gaining preva-lence.Thesignificantshiftawayfromconventionalmedicineand towards the wellness model of health care has been andcontinuestobefueledbytheinformationrevolutionandbytheagingBabyBoomergeneration.AccordingtojournalistAnnaQuindlen,thegreatestadvanceinhealthcareinourlifetimehasnot been transplants or new pharmaceuticals: it has been theriseoftheinformedconsumer.

In the past, people who chose to breast feed, exercisedaily, meditate, take vitamins, and/or go to the chiropractoronaregularbasiswouldbescoffedatforbeing“healthnuts.”Today,itisthepeoplewhodonotparticipateinthesetypesofactivitieswhoareconsideredtobeoutofstep.Yes,Americansare increasingly obsessed with health and with maximizingtheirqualityoflife.

Moving Away from Medications

Weare learningandrelearningdaily that theoldmaxim“better health through better chemistry” is not a solution.


Examples of conventional medicine’s failure abound in thepress. One study by researchers at the University of TexasSouthwesternMedicalCentertrackedmorethan300casesofacute liver failure at 22 hospitals and found that 38 percentof theliverfailureswereassociatedwithexcessiveacetamin-ophenuse. What isconsideredexcessive? According to theNew England Journal of Medicine,excessiveuseisdefinedas“takingmore than1,000pills ina lifetime,ormore than365pills in a year.”The people who dose themselves daily withthese over-the-counter “pain killers” find their medicine hasbeenkillingthem.

Every day in North America, millions of childrendiagnosedassufferingfromattentiondeficitdisorder(ADD)orattentiondeficithyperactivitydisorder(ADHD)arechemically“lobotomized.”Yetmorethan30yearsago,theWorldHealthOrganizationclassifiedmethylphenidate(Ritalin®),oneof themost popular pharmaceutical “solutions” to these conditions,asaSchedule2drug—thesameclassascocaineandPCP—becauseofitshighlyaddictivequalitiesandhighpotentialforabuse.Shouldwe,asAmericans,beokaywiththis?Shouldourchildrenbeputonmedicationslikethiswithlittleresearchintotheirlong-termeffects?

TheAmericanMedicalAssociationhasestimatedthat40to60percentofthemorethan2billionprescriptionswrittenbydoctorseachyearareprovided“off-label”:thismeansthatthedrugsprescribedarenottestedorFDA-approvedfortreatingtheconditiontheyarebeingprescribedfor.Dr.RichardGreene,the


directorfortheAgencyforHealthCarePolicyandResearch,hassaid,“Thepublicisshockedwhentheylearnthatthereisn’tashredofevidenceforalotofmedicaltherapies.Theyjustcan’tbelievetheirdoctorsaredoingthingstheycan’tbackup.”

“Youneedtoknowthatthecurrenthealthcaresystemisdesignedtocreatefear,”accordingtoDr.JoeMercola.Weneedtobecomebettereducatedaboutthedangersofmedicineandthebenefitsofwellness.Dr.Mercola,thefounderofMercola.com,isapioneerofusingtheInternettobringnaturalhealthandwellnessinformationtothepublic.Mercola.comhasbecometheworld’smostvisitednaturalhealthWebsite in theworldwithalmostonemillionsubscribersandoverfivemillionpageviewseverymonth. “Over 80 percent of the people on the Internet searchhealthinformation,butunfortunatelythereisasyetnodestinationspot for health information—and the field is loaded withfraudanddeception,”saysDr.Mercola.HisnewestWebsite,VitalVotes.com, is a treasure troveofknowledgeandhealthwisdom.Weallneedmoreresourcestohelpuslearnwhatmostofthemediaisnotyetreportingon:howtohavebetterhealththroughbetterliving.

Better Health through Better Living Is the Answer

So, if better health through better chemistry has failed,whatotheroptionsexist?MillionsofAmericansarediscoveringand adopting a new health care paradigm, which is “betterhealththroughbetterliving.”Whatwasonceconsidered“alter-


native medicine” has become increasingly accepted into themainstream:itcontinuestogrowintothepreferredformoftruehealthcare.

IntheUnitedStates,36percentofadultsusesomeformof“ComplementaryAlternativeMedicine”(CAM),according tonationalstudyresultsreleasedin2004bytheNationalCenterfor Complementary and Alternative Medicine (NCCAM),a division of the National Institutes of Health (NIH). WhenmegavitamintherapyandprayerspecificallyforhealthreasonsareincludedinthedefinitionofCAM,thatnumberrisesto62percentage.ThestudyalsoincludedasurveytodiscoverwhypeopleuseCAM.Hereweseeasampleoftheresponses:

• 55 percent of adults said they were most likely to use CAM because they believed that it would help them when combined with conventional medical treatments.

• 50 percent thought that CAM would be interesting to try.• 26 percent used CAM because a conventional medical

professional suggested that they try it.• 13 percent used CAM because they felt that conventional

medicine was too expensive.

The survey also found that approximately28percent ofadultsusedCAMbecausetheybelievedconventionalmedicaltreatmentswouldnothelpthemwiththeirhealthproblems.

As reported in The Trends Journal a few years ago, “Agrowingnumberofprominentdoctorsarebuckingestablishment


dogma.Theyallegethatphysicians,onceseenasapproachingthedivine,can’thelp80percentofdisease.Theyalsosaythatmedicineandsurgeryonlycuretenpercentofdiseaseandthatatleastanothertenpercentofdiseasesarecausedbyaccidentsofsurgeryandside-effectsofmedicine.”

Prominentphysicianswhohavesuccessfullyshiftedtoamorenaturalandbody-respectfulfocusonwellnesscareincludeDr.AndrewWeil,Dr.DeanOrnish,Dr.JulianWhitaker,andDr.DeepakChopra,tonamejustafew.Oneofthemostpowerfulstatements on this health model comes from Dr. Chopra:“Insideyourbodyisawonderfulpharmacy.Younameit,andthehumanbodycanmakeit...tranquilizers,sleepingpills,anti-cancerdrugs;therightdoseattherighttimefortherightorganwith no side effects.And all the instructions you need comewiththepackaging,whichisyourinnateintelligence.”

What Is Wellness?

Wellness canbe defined as the quality or state of beinghealthy; especially as the result of deliberate effort, or as anapproachtohealthcarethatemphasizespreventingillnessandprolonging life, as opposed to emphasizing the treatment ofdiseases.Additionally,Dr.PatrickGentempo,CEOofCreatingWellness,defineswellnessasthedegreetowhichanindividualexperienceshealthandvitalityinanydimensionoflife.

Wellnessrequiresyoutobeaproactiveagentforyourbody.Youneedtotreatitwellandnotwaituntilyouhurtbeforeyou


decidetotakecareofit.AsI’vesaidbefore,healthisnotmerelytheabsenceofdiseaseanymorethanwealthisanabsenceofpoverty.Let’srememberhealthisnotsimply“feelingfine,”forweknowthatproblemsmayprogressforyearswithoutcausinganysymptomswhatsoever.Asyouknowbynow,heartdisease,forexample,oftendevelopsunnoticedformanyyearsbeforeitstrikes:infact,thefirstsymptomofheartdiseasethatmanypeopleexperienceisaheartattackordeath.

Nowletusbeclear that Iamnotunder the illusion thateveryonewhocreatesawellnesslifestylewillbeimmunefrompain, sickness, and disease. There are many people who doeverythingrightandstillgetsickanddie.Somewillarguethattherearemanypeoplewhodoeverythingwrongandlivelong,seemingly healthy lives. However, since we have no way topredictwhoiswho,wehavetodoourverybesttoreduceourriskandpromoteourhealth.

Over the years in private practice, I have seen howneglecting their health has drained people of thousands ofdollars, sometimes to the point of bankruptcy. I have seenpeoplewhohavesavedupandwaitedtheirentirelivestotakeadreamtriportosendtheirkidstocollege,whosesavingsanddreamsweresiphonedawaytopayforhealthcareexpenses.Ihaveseenpeoplewithworkinjurieslikecarpaltunnelsyndromeorneckandbackpainwhohavebeenunabletowork,unableto drive, and even unable to sleep without pain. I have seenfamilymemberswhoseentirelivesbecomedominatedbythenecessitytocareforanotherfamilymemberwhoissickorin


pain.Theeffectsoflong-termillnessordisabilityonafamilycanbedevastating:inmanycases,ithappenstofamilieswhoarealreadyover-stressed,under-loved,andemotionallymaxedout.

On the other hand, I have seen people who have beenunemployed due to their pain or health condition choose toadopt new healthy habits: within a short period of time theyarebackatworkmakingmoney,takingcareofthemselvesandtheirfamiliesagain,andareabletoputawaysavingsfortheirretirement.

I have heard every excuse you can imagine as to whypeoplebelievetheycan’taffordthetimeormoneytoinvestintheirhealth.Butthetruthisthatyoumustinvestinyourhealthtoday,ordiseasemaybankruptyouineverywaylater.Ifyoudon’thavethe timeandmoneyto improveyourhealthwhileyou feelgood,whatmakesyou thinkyouwillhave the timeandmoneyto improveyourhealthonceyouhave lost it?AsAnthonyRobbinsoncesaid,“youcanmaketimeforwellnessnow or you can make time for sickness later. The choice isyours.”

With regard to your wellness, the three main ideas thatI really want to drive home are: 1) health is not merely theabsenceofdisease;2)thebodyhasaninnateintelligencethatrunsa seriesofcomplexsystems that relyonproperbalanceand coordination in order to function correctly; and 3) bylivingawellnesslifestyle,youcanenrichyourlifewithvibranthealth.Inthechaptersthatfollowyouwilllearnaboutthefive


componentsofwellness:alignment,exercise,nutrition,healthythinking,andhealthylifestylehabits.

Inaddition,youwilllearngreatstrategiesonhowtocreateyour own all-star wellness team, about our favorite essentialwellness products, and how wellness is impacting Americatodayandinthefuture.


By Dr. Jeffrey Spencer, M.A., D.C.

Wellness Chiropractor to the “world’s greatest” athletes and performing artists, including Lance Armstrong, Tiger Woods,

Troy Glaus, Bobby LaBonte, and U2.

Mostpeoplearen’tlivingevenclosetotheiroptimalpotential.Theinsidiousslowslidefromyouthfulvitalityandenthusiasmtodiminishedhealthispandemic.Afewpoundshere,alittlelessactivitythereand10-20yearsdownthelinethere’sacompletelytransformedpersonbarelyresemblingtheformerselfinlooks,performance,andoptimism. It’s a shock to confront that realitybutthegoodnewsis, it is100percentreversible.What’sinspiringtoknowisthat,inmostcases,aperson’sbestworkisalwaysontheothersideoflife’sworstmoments.

Forexample,LanceArmstrong’sspectacularTourdeFrancevictoriescameafterhisnear-deathencounter


SPECIAL SECTION


withmetastaticcancer.NoneofusareanydifferentthanLanceinthatrespect.Ourlowestmomentsgiveustheopportunitytodecidethatwewanttocreateabetterlifeandprovideempowermenttoovercomegreatadversity.

Everyoneatsomepoint in their lifewillconfronta period of long, sustained hardship, which in myexperiencehasproventobeanessentialriteofpassageindevelopingthecommitment,persistence,andpassionnecessarytoexpressourbirthrighttalentstothefullestandtoappreciatelife’sgifts.Lancesaiditbestwhenhesaid,“Whenyougetasecondchance,goalltheway.”

Each of us has our own “second chance”: everysecondofourlives.Nobodyintheirrightmindwantstoliveanordinary,boring,andmediocrelifewhenwehavetheabilitytocreateanextraordinarylifeexperience.Inreality,it’snexttoimpossibletomakethecommitmentto “go all the way” in life or to manifest our highesttalentsbeforeillhealthortragedytakesitfromus,foritisthelossofhealththatcreatestheintimateknowledgethathealthisagift.

Withoutourhealth,wearenotcapableoflivingafulllife,letalonecontributingconstructivelytoothers.Getting well is an individual process dependent on aperson’s stateofhealth at thepoint of realization thatlife’spresentcoursedoesn’thaveafuture. It isbytherealizationthatone’spresentstateoflifeandhealthisno


longeracceptable,thatonefindsthecommitmenttodowhatittakestocreateabetterlife.

Discover Wellness Today; It Is Your Second Chance

Asthewellnesschiropractortosomeoftheworld’sgreatestathletes,Ihavehadthegoodfortuneofseeingtheamazingresultsofwhatawellnesslifestylecandotoenhanceaperson’shealthandperformance.Thousandsof chiropractors practice acrossAmerica.They are allfocused on providing greatwellness care to people intheir community; people who are seeking to improvetheirownhealthandwell-beingandlivetheirverybestlife.Pleaseknowthatyoudon’thavetowanttobetheworld’sgreatestathletetobenefitfromlivingawellnesslifestyle.

Discover Wellness Recommends

Thefollowing list isasummaryof thekey itemsI’vefoundthatproducethebestlong-termresultsformypatientsandmyself:

1)Itisoftheutmostimportancetoensurethatthephysicalstructureofyourbodyisinproperalignment.Yourspineand jointsare the foundationofyourbodyand are, by definition, the backbone of your body’s


ability to function properly. I recommend that all ofmy topperformingathletes, celebrities, andsuperstarsreceive consistent spinal care to ensure their optimalalignmentandthereforetheirbesthealth,performance,andwell-being.

2) Do some form of cardiovascular training fourtosixdaysaweekatlowtomoderateintensityfor30-60minutes.Neveroverdoit,asthiscanleadtoillness,injury, burnout, and increased inflammation in thebody,whichhealthexpertsagree is thegateway toalldisease.Ifpossible,thebodyprefersdoingafewtypesofcardiovascularexercisethroughouttheweeksuchasswimming,cycling,jogging,rowing,orwalking.

3)Setthetoneofthedaybydoingactivestrength-eningandstretchingexercisesfirstthinginthemorning,suchasyoga,TaiChiandQiGong,becausetheycombinediaphragmatic breathing with movement. Doing thisuponrisingclearsthemindandpreparesthebodyfortheday.Peoplewhodothishavebetterattitudesthanthosewhodon’t.Keepinmindthatthebodywasn’tdesignedtoexercisehardfirstthinginthemorning.

4) The brain needs its own health and wellnessprogramasmuchasthebodydoes.Itiswelldocumentedin scientific research that peoplewho use their brains


regularlydoingmentalexercisesaremoreproductivethanthosewhodonot,andtheyarelesspronetodebilitatingbraindegenerativediseasesuchasAlzheimer’s.Chess,checkers,crosswordpuzzles,reading,andallformsofstrategicplanningandproblemsolvingencouragebrainfitness.Onlyafewminutesadaycandowonders.

5)Thebodyis70percentwaterandthisiswherethechemicalreactionsthatsustainlifetakeplace.Waterplaysavitalroleinhowcellstalktoeachothertoorches-trate full body movement, overall health, and well-being.Mostpeoplearechronicallydehydratedfromnotdrinkingenoughpurewater,nothavingenoughmineralsin thebody, drinking toomuch coffee, and eating toomanyprocessedfoods.Asageneralrule,eightglassesof pure water should be consumed per day. Wateralso helps detoxify disease-producing toxins from theenvironmentsuchasairpollution,solvents,pesticides,paints,andhomecleaners.

6) Take a multivitamin and mineral supplementdaily to provide the micronutrients needed to supportthe body in today’s rush-rush culture. Vitamins andminerals, however, are not a substitute for a diet richinwholegrains,vegetables, fruit,andnon-farmraisedfish and non-hormone or antibiotic-fed fowl or beef.Vitaminsandmineralsdonotdirectlygiveusenergybut


workwiththefoodweeatforthatpurposeandshouldbeviewedasanutritionalinsurancepolicy.

7) Take an antioxidant supplement every day.AntioxidantsarethevitaminsA,C,E,andselenium,andare important forneutralizing theeffectsofmoleculescalledfreeradicalsthatproduceinflammationandaccel-erateaginginthebody.

8) Every morning before going to work or inter-acting with people, invest a few deliberate minutesrecommitting to your life’s purpose. This anchors thespirittotheprinciplesthatwillgovernhowyoureacttolifeandhowyouinteractwithotherpeople.

9)Becharitable.Peoplewhohelpothersseemtobehappierandmoreoptimisticthanthosewhodon’t.Thereissomethinghealthyaboutgivingtoothers.

10)Mentorshelpshortcutlife’slearningcurveandcanmakeapowerfuldifferenceinaperson’slife.Givingback tohumanitybymentoring empowers individualsandsociety.Beamentor.

11)Always get enough rest. Refilling the energystores fromday today ispivotal tobeinga long-termproductive enthusiastic person. Excess fatigue creates


mental dullness and burnout. Being overly tired canmakeapersondoandsaythingstheydeeplyregret.

12)Nevergotoolongwithouteating.Thosewhoeatbeforegettinghungryneverdepletetheirenergystoresthatotherwiseopenthedoorformentalerrors,injuries,andillness.Wellnessdependsonhavingasteadyflowandregularsupplyofnutrientsinthebodytokeepitandthemindstrongandvital.

13)Resolvepersonalconflictsimmediately.Beingconflict-freeallowsthemindtoexploremoreconstructivelifepursuits.Itiswellknownthatpent-upemotionsaredetrimentaltohealth.

14) Building purposeful pause into daily life notonly recharges the body, but the mind as well. Moreeffort is not always better.Those who do not providetimeforregularreflectionaremostoftenthosewhoburnoutthefastestandareleastproductive.A15-20minutebreakintheafternoonseemstobethemagicformulatogivethebodythatbreathernecessarytokeepthebrainandbodymovingatpeakcapacity.

15)Hobbiesareagreatwaytokeeppassioninlife,keepthemindalertandengaged,buildanothercareer,and free the mind from daily stresses and strains.All


ofthemostsuccessfulpeopleIknowdoseveralthingsinlifeandneverspendtoomuchtimeatonethingtoooften,asthat’swhatputsmonotonyinlife.Forexample,Iknowaverysuccessfuldoctorwhoalsowritesbooks,andanaccountantwhosepassioniswoodworking.Bothof thesepeoplearesomeof themostvitalpeopleI’veevermet.

16)Getenoughsleep.Itistheonlywaytorecoverfromlife’sdailystressesandstrains.Lackofsleepleadstopoorrecoveryandeventuallybreaksthebodydown,resulting in needless injury or illness.A minimum ofsevenhoursofsleepeachnightisrecommended.

17) Staying well depends on breathing good air.Oxygenisthesparkplugthatgeneratesourenergy.Togetthebestqualityair,spendtimeoutdoorsonaregularbasisanduseahigh-qualityairfilterindoors.

18) Avoid exposure to air pollution, pesticides,moldyplaces,chemicalsprays,andsolvents,astheyarepoison to our bodies.The energy required to detoxifythebodyoftoxinstakesawayfromourproductivityandincreasesourriskofillnessbyaddingtothetotalbodyburden.


19) People living quality wellness lives cultivateandnourishmeaningfulrelationships.Makeitaprioritytospendtimewithpeoplewhoenrichyourlifeandareof like mind. Having fun with your self, family, andfriends, and being social are important in being well,andhelpmaketheworldabetterplace.

Dr. Jeffery Spencer is, as described by Lance Armstrong in his book EverySecondCounts, “part doctor, part guru, part medicine.... While he fixed us physically he also fixed us mentally … we believed Jeff could fix anything … judging by the people in and out of his room the most important person on the team might have been Jeff.” Dr. Spencer was Lance Armstrong’s personal chiropractor at all seven of his Tour de France victories.

To download Dr. Jeffrey Spencer’s recommendations and to read more celebrity testimonials, visit

DiscoverWellnessCenter.com

Alignment

9

People todayarebeginning to takemore responsibilityfor their health and are asking better questions.Theyarefarbetter informedandaredemandingmorefrom

theirdoctorsthaneverbefore.Peoplehaveraisedthebar:theywantmorenaturalandmoreeffectiveformsofhealthcareforthemselvesandtheirlovedones.Today’shealthcareconsumerswanttofeelhealthyandtofeelgoodaboutthemselvesintheprocess. In addition, they are extremely loyal to health careprofessionals who demonstrate respect, concern, confidence,and compassion, and who deliver consistent, natural results.Thistrendreflectsagrowingdissatisfactionwithconventional,sickness-basedmedicalservicesandadramaticmovetowardswellnesscare.

Alignmentfirstandforemostreferstolivinginalignmentwithyourcorevaluesandlifepurpose.Stressandtheimpactstresshasonallowingfordiseasetomanifestinyourbodyoften


resultsfromlivingwithactionsthatareoutofalignmentwithyourvalues.WellnessexpertDr.PatrickGentempoteachesthatlivingincontradictiontoyourcorevalues/lifepurposealwaysleads todestruction. It isvital toyourhealth,well-beingandquality of life to create a lifestyle that is in alignment withwhat’smostimportanttoyouinlife.

If your health is a priority for you and you do not livea lifestyle in alignmentwith thatvalue, itwill lead tohealthproblemsovertime.Ifyourmarriageisofvaluetoyouandyoudonot live in alignmentwith thevaluesofyourmarriage, itwillleadtodestructionofthemarriageovertime.Ifyouvalueyourfamilyandyoudonotliveinalignmentwiththerespon-sibilitiesofyourroleinyourfamilyitwillleadtodestructionofyourfamily.Itisanaturallawoflifethatyouractionsmustbe consistent or in alignmentwithyour values to experiencesuccessinlife.

Complementary health care acknowledges the body’sinnate intelligence. The term “mind-body connection” isfrequentlyusedinthepopularpressbutisseldomdefined.Infact,whatconnectsthemindtothebodyisthenervoussystem,whichmedicaltextbooksrefertoasthe“mastercontrolsystem.”Youwillbeamazedathowthespineandnervoussystemareinterrelatedandconnectedtoeveryaspectofourexpressionofhealthandwellness.

Breakdown between the brain and body will always berelatedtoanervoussystemmalfunction.Anyinterferencewiththenormalfunctionofthenervoussystemwillnegativelyaffect


Secret to Your WellnessVisit DiscoverWellnessCenter.com for our interactive 3-D animated

demonstration of the mind-body connection.

The Nervous Sytem

All of the functions related to the human body are controlled by the extensive neural network continually sending and receiving electrical impulses to and from the brain. Stress in any part of the nervous system may result in a variety of health problems throughout the body.

C1 • Virtually all organ systems in the bodyC2 • Brain, eyes, sinusesC3 • Eyes, SinusesC4 • Submaxillary and sublingual glandsC5 • Submaxillary, sublingual, and parotid glandsC6 • Parotid, sublingual, and thyroid glandsC7 • Thyroid gland and lungsC8 • Thyroid, lungs, and heartT1 • Thyroid, lungs, heart and carotid arteryT2 • Lungs, heart, and carotid arteryT3 • Lungs, heart, and stomachT4 • Liver and stomachT5 • StomachT6 • PancreasT7 • SpleenT8 • LiverT9 • Adrenals and kidneysT10 • Small intestines and kidneysT11 • KidneysT12 • KidneysL1 • Large intestineL2 • Large intestineL3 • Large intestine and bladderL4 • Large intestine and bladderL5 • Large intestine and bladderSacral • Large intestine and bladder


an individual’s health and well-being. Conversely, anythingthatremovesorreducesnervoussysteminterferencewillhelptoimproveanindividual’shealthandqualityoflife.

The Four Pillars of a Healthy Spine

The human body is an amazingly complex system ofbones, joints,muscles,andnerves,designedtoworktogethertoaccomplishonething:motion.Rememberthatmotionislife.Everythingaboutthehumanbodyisdesignedwithmotioninmind:nervefibersstimulate themuscles tocontract,musclescontracttomovethebones,bonesmovearoundjoints,andthenervoussystemcontrolsitall.

Asamatteroffact,researchhasshownthatmotionissocriticaltoourbody’shealththatalackofmotionhasadetri-mental affect on everything from digestion to our emotionalstate,immunefunction,ourabilitytoconcentrate,howwellwesleep,andeventohowlongwelive.Ifyourlifestyledoesnotincludeenoughmotion,yourbodycannotfunctionefficiently.First,youwillnotbeasphysicallyhealthyandwillsufferfroma wide variety of physical ailments, ranging from headachestohighbloodpressure.Second,youwillnotbeasproductiveinyour lifebecauseof reducedenergy levelsand the lackofabilitytomentallyfocus.Third,becauseyouhavelessenergy,youractivitylevelwilltendtodropoffevenfurtherovertime,creatingadownwardspiralofreducedenergyandlessactivity


untilyougettoapointwhereeventhedemandsofasedentaryjobleaveyouphysicallyexhaustedattheendoftheday.

Pillar One: Posture

The ancient Japanese art form of growing Bonsai treesis fascinating.Bonsai treesareessentiallynormalshrubs thathavebeenconsistentlystressedinaparticularwayforalongtimetocreateaposturewhichwouldneverbefoundinnature.Dependingonhowthe tree isstressedwhile itgrows, itmayenduplookinglikeaminiatureversionofafull-sizedtree,oritmayenduplookinglikeawildtangleofbrancheswithtwistsandloops.

To most people, “good posture” simply means sittingandstandingupstraight.Fewofusrealize the importanceofposturetoourhealthandperformance.Thehumanbodycravesalignment.Whenweareproperlyaligned,ourbones,notourmuscles,supportourweight,reducingeffortandstrain.Thebigpayoffwithproperpostureisthatwefeelhealthier,havemoreenergy,andmovegracefully.Sowhiletheword“posture”mayconjureupimagesofbook-balancingcharm-schoolgirls,itisnotjustaboutstandingupstraight.It’saboutbeingawareofandconnectedtoeverypartofyourself.

Postureranksrightupatthetopofthelistwhenyouaretalking about good health. It is as important as eating right,exercising,gettingproperrest,andavoidingpotentiallyharmfulsubstances like alcohol, drugs, and tobacco. Maintaining a


healthypostureminimizesthestressonyourbodyduetogravity.Withoutgoodposture,youcannotreallybephysicallyfit,andcanactuallydamageyourspineeverytimeyouexercise.

Ideally,ourbonesstackuponeupontheother: theheadrestsdirectlyontopof thespine,whichsitsdirectlyover thepelvis,whichsitsdirectlyoverthekneesandankles.Butifyouspendhourseverydaysittinginachair,ifyouhunchforwardorbalanceyourweightprimarilyononeleg,themusclesofyourneckandbackhavetocarrytheweightofthebody,ratherthanitbeingsupportedbythespine.Theresultingtensionandjointpressurecanaffectyounotonlyphysically,butemotionally,too,—from thepredictable shoulder andbackpain toheadaches,shortattentionspan,anddepression.

Poorposturedistortsthealignmentofbones,chronicallytensesmuscles,andcontributestostressfulconditionssuchasloss of vital lung capacity, increased fatigue, reduced bloodandoxygentothebrain, limitedrangeofmotion,stiffnessofjoints,painsyndromes,reducedmentalalertness,anddecreasedproductivityatwork.AccordingtotheNobelLaureateDr.RogerSperry,“Themoremechanicallydistortedapersonis,thelessenergyisavailableforthinking,metabolism,andhealing.”

Themostimmediateproblemwithpoorpostureisthatitcreatesalotofchronicmuscletensionastheweightoftheheadandupperbodymustbesupportedbythemusclesinsteadofthebones.Thiseffectbecomesmorepronouncedthefurtheryourposturedeviatesfromyourbody’scenterofbalance.


To illustrate this idea further, think about carrying abriefcase. If you had to carry a briefcase with your armsoutstretchedinfrontofyou,itwouldnottakelongbeforethemusclesofyourshoulderswouldbecompletelyexhausted.Thisisbecausecarryingthebriefcasefarawayfromyourcenterofbalanceplacesunduestressonyourshouldermuscles.Ifyouheldthesamebriefcasedownatyourside,yourmuscleswould


demonstration of proper postures for driving, sitting, sleeping, and standing.

Your Center of Balance

Healthy Posture

Maintaining a healthy posture is critical for minimizing stress on your body. Whenever your posture deviates from your center of balance, your muscles have to bear the extra load and will become tight, painful, and inflamed.


notfatigueasquickly,because thebriefcase iscloser toyourcenterofbalanceandthereforetheweightissupportedbythebonesoftheskeleton,ratherthanthemuscles.

Insomepartsoftheworld,womencarrybigpotsfullofwaterfromdistantwatersourcesbacktotheirhomes.Theyareabletocarrytheseheavypotsalongdistancewithoutsignificanteffort because they balance them on the tops of their heads,therebycarryingthepotsattheircenterofbalanceandallowingthe strengthof their skeletons tobear theweight, rather thantheirmuscles.

Correcting bad posture and the physical problems thatresultcanbeaccomplishedintwoways.Thefirstisbyelimi-natingasmuch“bad”stressfromyourbodyaspossible.Badstressincludesallthefactors,habits,orstressorsthatcauseyourbodytodeviatefromyourstructuralcenter.Badstresscanresultfromapoorlyadjustedworkstationatwork, fromnothavingyourseatadjustedcorrectlyinyourcar,orevenfromcarryingtoomuchweightaroundinaheavypurseorbackpack.

Thesecondisbyapplying“good”stressonthebodyinanefforttomoveyourposturebacktowardyourcenterofbalance.This is accomplished througha seriesof exercises, stretches,adjustments, and changes to your physical environment, alldesignedtohelpcorrectyourposture.Gettingyourbodybacktoitscenterofbalancebyimprovingyourpostureiscriticallyimportanttoimprovinghowyoufeel.


Pillar Two: Movement

Imaginewakinguponemorningwitha frozen shoulderwhere you couldn’t move your upper arm more than a fewinches in any direction. How much would that affect yourability to do your job? How much would that affect yourabilitytodriveyourcaroreventodressyourself?Howmuchwouldthataffectyourabilitytoconcentrateonanythingotherthanyourshoulder?Obviously,ifyourshoulderdidnotmovecorrectly,itwouldhaveadramaticimpactonyourlife.Well,thesameistruewithmovementineverypartofyourbody.Ifthingsaren’tmovingthewaytheyaresupposedtomove,itwillhaveanegativeimpactonyourabilitytofunctionatwork,takecareofthedemandsofeverydaylife,andevenyourabilitytoconcentrate.

Manypeoplewithseverelowbackpainreport that theirpaincameonsuddenlywhentheydidsomethingassimpleasbenddowntopet theircat,putontheirsocks,orpickupthenewspaper. Just about everyone would agree that a person’sbodyshouldbeabletohandlesuchsimplemovements.Sowhathashappened?

Ineveryoneofthesecases,thejointsofthepeople’sbodywere“all lockedup”—theywerebarelymovingatall.Whenthe joints inoneareaof thebodydonotmove theway theyshould, other areas of the body are forced to move more inordertocompensate.Thiscreatesasignificantstressonthoseareasthathavetopickuptheslack,anditsoonleadstopain


andinflammation.Atthesametime,theareasthatdon’thavenormalmovementwillslowlyworsenasthemusclescontinuetotighten,thejointssticktogether,andtheligamentsandtendonsshorten.This leaves thebody inaveryunstablecondition; ifleft unchecked, this process will continue until the body canhardlymoveatall.Thatishowapersoncomestosufferflare-upsofpainattheslightestprovocation.

Mostofushaveseenpeoplewhohavelostmostoftheirnormalmobility—theirbodieslookliketheyhavebeenstarchedstiff.This isespeciallyprevalentamongtheelderly.Contraryto popular belief, however, this is not an inevitable effect ofaging; rather it is the inevitableeffectofnotmaintaining thebody’smobilitythroughexercise,healthyalignment,andbodymechanics.Therearepeople in their60s,70s,or evenolder,whoarestrongerandmoreflexiblethantheaveragepersonintheir30s,simplybecausetheykeepthemselvesexercising.

Maintainingmobilityiscriticalinordertolivefreefrompainanddisability.Maintaininggoodmobilityisnotdifficult,butitdoesnothappenonitsown.Justaswithdevelopingagoodposture,itisnecessarythatyouperformspecificexercisesandstretchestokeepyourmuscles,ligaments,andtendonsflexibleand healthy. In addition, it is necessary that all of the jointsin your body are kept moving correctly as well.This can beachievedtoagreatdegreethroughthestretchesandexercisesinthisbook.Mostpeoplealsofindroutinespinaladjustmentstobeverybeneficial.


Pillar Three: Strength

Strong muscles keep your body upright and allow youto move. Good muscle strength and balance are critical tomaintain proper posture and minimize muscle tension. Yourmusclesfunctionmuchlikethewiresthatholdupatallradioor television antenna. If the wires are equally strong on allsides, the antenna will stand up straight. If one of the wiresbecomesweakorbreaks,theantennawilleitherleantothesideorcollapse.Thesameistruewithyourbody.Ifthemusclesonallsidesofyourspinearebalancedandstrong,yourbodywillstandupstraightandstrong.Unfortunately,mostpeopledon’thavebalancedandstrongmuscles—due,onceagain,tolackofexerciseandtomisalignmentsofthespine.

Muscles are very efficient at getting stronger orweakerinresponsetothedemandsplacedonthem.Sincemostofussit at a desk, drive a car, and sit on the sofa at home, manyofourmusclesarenotchallenged.Consequently,theybecomeweak.At thesametime, themuscles thatareconstantlyusedthroughout thedaybecomestrong.This imbalanceofmusclestrengthcontributestopoorpostureandchronicmuscletension.Leftunchecked,muscleimbalancestendtogetworse,notbetter,becauseofaphenomenoncalled“reciprocalinhibition.”

Reciprocal inhibition literallymeans“shuttingdown theopposite.”Forallofthemusclesthatmoveyourbodyinonedirection,thereareopposingmusclesthatmovethebodyintheoppositedirection.Inordertokeepthesemusclesfromworking


againsteachother,whenthebodycontractsonemusclegroup,itforcestheopposinggrouptorelax—itshutsdowntheoppositemuscles.Whenconsistentlyonlyonesetofmusclesisused,theopposinggroup,frombeingcontinuouslyshutdown,isliabletoatrophy.

Thisphenomenon is especially important topeoplewhoworkatadesk,becausealldaylongthesamemusclesintheupperbackandchestareaofthebodyareused.Thismeansthatalldaylongthebodyisessentiallyshuttingdowntheoppositemusclesinthemiddleback.Overtime,themusclesinthemiddlebackbecomeveryweakbecausetheyarenotbeingworkedlikethemuscles in thefrontof thebody.Thiscontributes topoorpostureandchronicmusclespasmsandpain.

Pillar Four: Balance

Johnwasapowerlifterwhowassufferingfromshoulderpain.Hehadx-raysandallofthenormaltestsinanattempttofigureoutwhatwaswrongwithhisshoulders,buteverythingturnedupnormal.Hewasyoungandhealthy,had incrediblestrength,greatflexibility,andnospecificinjurytotheshoulders.However,sincetheshoulderisaverymobileandunstablejoint,if allof itsmusclesarenot inbalanceandcontracting in thecorrectorderorwiththerightamountoftension,theresultcanbeincreasedmechanicalstressoftheshoulderjoint,ultimatelyresultinginpain.

John’schiropractorrecommendedaseriesofverysimple,lightweight exercises for John to do on a daily basis for the


purposeofre-establishingnormalshouldercoordination.Johnalsoreceivedadjustmentstoimprovethealignmentandrestric-tions in his neck. The adjustments decreased the stress onthe nerves affecting his shoulder muscles. The results wereimmediateandprofound.NotonlydidJohn’spaincompletelydisappear,buthisability tobenchpress improved. It turnedout that John’sonlyproblemwas thathismuscleswerenotcoordinating correctly. Although posture, joint mobility, andmusclestrengthareallimportant,theyarenotthewholestory.We also must have a balanced, coordinated control over ourmusclesandjointsifwewanttoenjoygoodbodymechanics.

Healthy balance is simply the result of using the bodyin the manner in which it was designed. Exercises such aswalking,swimming,yoga,Pilates,bicycling,martialarts,andbodybuildingallhelptoimprovemusclecoordination,whereasworking at a desk, reading, and watching television do theopposite.Without realizing it, most people are in a dramaticstate of muscle incoordination. This occurs simply becausetheysitformanyhourseverydayanddonotperformregularexercisesthatwillworktokeepallofthemusclesintheirbodyproperlycoordinated.Thismuscularincoordinationcontributestomuscletightness,restrictedmovement,andjointpain.

Spinal Misalignment: The Vertebral Subluxation Complex

Themostvitalstructureofthebodyinmaintainingproperalignmentisthespine.Thespineisthebackboneormainframe


of the body.Your head sits on it, your arms and legs extendfromit.Itisalsothemainprotectorofyourspinalcord,knownasthetailofthebrain.Therefore,ifthereismisalignmentofthespine,itcanandwillnegativelyaffectthestructureandfunctionofotherpartsofyourbody.

The word “subluxation” comes from the Latin wordsmeaning“todislocate”(luxare)and“somewhat”or“slightly”(sub).Sotheterm“vertebralsubluxation”literallymeansaslightdislocation(misalignment)of thebonesin thespine.Anotherwayofunderstanding theword“subluxation” is to recognizethe word-roots “sub,” meaning “below” (just as sub-marinemeansbelowthewater),and“lux,”meaning“light,”whichisthephysiologicalexpressionoflife.Lifeislightorelectricitygoingthroughthenervoussystemanimatingourbodies,keepingusalive.Dr.ArnoBurnierteachesthatasubluxationcanalsobethoughtofasaconditionoflesslightoroflesslife.

Eitherwayyouchoosetothinkofthewordsubluxation,today’s research has evolved our understanding of what asubluxationis.Itincludesacomplexofneurological,structural,andfunctionalchangesthatoccurwhenaboneismisaligned.For this reason, chiropractors usually refer to a subluxationof the spine as a Vertebral Subluxation Complex, or VSC.The following are thefive components that contribute to theVertebralSubluxationComplex:

The Bone Component

Thisoccurswherethevertebraiseitheroutofposition,notmovingproperly,orisundergoingdegeneration.Thisfrequently


leadstoanarrowingofthespacesbetweenthebonesthroughwhich the nerves pass, often resulting in compression of thediscsandirritationorimpingementofthenerveitself.Peoplemaynoticeaclickingorcrackingsoundorfeelextramovementintheirneckandback.Thinkofabicyclechainthathas twolinks rusting together. It will certainly affect the function of


demonstration of the damaging effects of subluxations on the nervous system.

Subluxation

A vertebral subluxation refers to a spinal bone that has become misaligned. Pressure applied to nerves because of a subluxation can affect the proper function of all the organs in your body, and can lead to pain, weakness, and numbness.

Normal Subluxated

AffectedNerve


therestofthechainandwilllikelycauseittowearoutmuchfaster.

The Neurological Component

Thisisthedisruptionofthenormalflowofenergyalongthe nerve fibers, causing the messages traveling along thenervestobecomedistorted.Theresultisthatallofthetissuesfedbythosenervesreceivedistortedsignalsfromthebrainandarenotabletofunctionnormally.Overtime,thiscanleadtoawholehostof conditions, suchaspepticulcers, constipation,and other organ system dysfunction.You could think of thisastheorgansofyourbodyreceivingpoorcellphonereceptionfrom thebrainand then functioning improperlybecause theycan’taccuratelyunderstandwhatthebrainistellingthemtodo.Youcanimaginethebrainaskingtheorgansofyourbody,“canyouhearmenow?”

The Muscular Component

Sincenervescontrolthemusclesthathelpholdthevertebraeinplace,muscleshavetobeconsideredanintegralpartoftheVertebralSubluxationComplex.Infact,musclesbothaffectandareaffectedbytheVSC.Asubluxationirritatesanerveandtheirritatednervecausesamuscletospasm.Themuscleinspasmthen pulls the attached vertebrae further out of place, whichfurtherirritatesthenerveandreplaysthecycle.Inaddition,asthemusclesaroundasubluxationbecomeinflamedandspasm,


triggerpointsdevelop.Mostpeopleconfusesubluxationswithpulledorstrainedmuscles,because themusclesare thebodypart inwhichpeopleexperiencepainmost.Peopledon’t feeltheirbonesmisaligned;theyfeelthepainintheirmuscles.

The Soft Tissue Component

TheVSCwillalsoaffectthesurroundingtendons,ligaments,bloodsupply,andothertissuesasthemisalignedvertebraetugandsqueezetheconnectivetissuewithtremendousforce.Overtime,thesofttissuescanbecomestretchedorscarred,leavingthespinewitheitherpermanentinstabilityorrestriction.Thisisoneofthecomponentsofthesubluxationthattakethelongesttoheal.Thatiswhyyoumayhearachiropractorrecommendingrestorationcare,whichgoesbeyondjustthetemporaryreliefofpain.Researchhasshownthatitcantakemonths,andinsomecasesyears,for thesoft tissuecomponentofasubluxationtohealcorrectly.

The Degeneration Component

This describes the degeneration and decay that occurstothespineduetotheabovefourcomponents.Somedoctorsmistakenlyrefertothisprocessas“normal”or“aging”becauseitissocommon,butifyouweretoseedegenerationonyourspinalx-ray,youmightaskyourselfwhytheothervertebraeofyourspinearenotdegenerating,sinceobviouslytheyareallthesameage.


Earlyspinaldecayisoftenaresultofpoorspinalalignmentthatisleftuncorrected.Thisisanimportantfacttokeepinmindwhen considering whether to maintain your spinal alignmentevenwhenyouareasymptomatic.Likeheartdiseaseandcancer,spinaldegenerationisasilentprocessthatdoesnotannounceitselfuntilithasalreadydeveloped.

Anx-rayofyourspinecanbeincrediblyvaluablehere:youcandifferentiate a short-termmisalignment froma long-termmisalignmentandcareforitaccordingly.Spinaldegenerationisaprogressiveconditionthatcontinuestogetworseovertimeifnotproperlycaredfor,leadingtochronicpain,inflammation,arthritis,muscletriggerpoints,theformationofbonespursandlossofmovement,aswellasmuscleweaknessandspasm.

Manual Manipulation

Manualmanipulationofthespineandotherjointsinthebody has been around for centuries. Ancient writings fromChina and Greece dating between 2700 BC and 1500 BCmentionspinalmanipulationandthemaneuveringofthelowerextremities to ease low back pain. Hippocrates, the famousGreekphysicianwholivedfrom460-357BC,publishedatextdetailingtheimportanceofmanualmanipulation.Inoneofhiswritingshedeclares,“Getknowledgeofthespine,forthisistherequisiteformanydiseases.”EvidenceofmanualmanipulationofthebodyhasbeenfoundamongtheancientcivilizationsofEgypt,Babylon,Syria, Japan, the Incas,Mayans, andNativeAmericans.Theunderstandingofthehumanframeorstructure


anditsrelationshiptohumanfunctionorhealthhasbeenaroundsinceancienttimesandisbestdescribedbythefamousThomasEdisonquote:“Thedoctorofthefuturewillgivenomedicine,butwillinteresthispatientsinthecareofthehumanframe,indiet,andinthecauseandpreventionofdisease.”

Chiropractic: The Best Kept Secretin Health Care

The word “chiropractic” comes from the Greek words“cheir”(hand)and“praxis”(action),andliterallymeans“donebyhand.”Theofficialbeginningofthechiropracticprofessionis dated to 1895 when Daniel David Palmer discovered thebenefits ofmanually adjusting the spine. Two years later, in1897,Dr.PalmerfoundedthePalmerSchoolofChiropracticinDavenport,Iowa,whichcontinuestotraindoctorsofchiropractictothisday.

Like conventional medicine, chiropractic is based uponscientificprinciplesof(1)diagnosisthroughtestingandobservationand (2)providingcarebasedupon thepractitioner’s rigoroustrainingandclinicalexperience.Unlikeconventionalmedicine,however,whichfocusesonattemptingtotreatdiseaseonceitoccurs, chiropractic emphasizes improving the health of theindividualinordertoreducetheriskofpainandillnessinthefirstplace.

Most people would rather be healthy and avoid illness,if theycould: this isoneof themainreasonsfor thesurgein


thepopularityofchiropracticcare.Peoplearerecognizingthebenefitofseekingawellnesschiropractorwhowillhelpthemachieveandmaintainoptimalhealthproactively.

Chiropractors recognize that one of the main causes ofpainanddis-easeisthemisalignmentandabnormalmotionofthevertebrae in the spinal column, called a subluxation.Chiro-practicworksbyadjustingtheeffectsofthesesubluxationsinthe spine, thereby relieving pressure on and irritation of thenerves,restoringjointmobility,andreturningthebodybacktoastateofnormalfunction.

More and more scientific research is demonstrating thetremendous detrimental effect that subluxations have on thehealthofthebody.Inordertobetrulyhealthy,it isvitalthatyournervoussystembefunctioningfreeof interferencefromsubluxations.Justlikeadentististhespecialisttrainedtocareforyourteethoranoptometrististhespecialisttrainedtocareforyoureyes,chiropractorsare thespecialists trained tocareforyourspineandnervoussystem,whichinfluencesalloftheothersystemsofyourbody.

According toone study,The Chiropractic Patient Satis-faction and Utilization,peoplereceivinglong-termchiropracticcarehave taken lessmedication71percentof the time,havehadanoverall improvement inhealth87percentof the time,arelivingahealthierlifestyle92percentofthetime,andhaveadecreaseinpain99percentofthetime.1ThesearepowerfulstatisticsthatdemonstratewhychiropracticcarecontinuestobeembracedbyAmericans.

Chiropracticpatientsenjoyincreasedflexibility,improvedposture,improvedoreliminatedpain,amorerelaxedandcalm


state, and an enhanced energy level—in short, an improvedoverallqualityoflife.

Numerous studies have demonstrated that chiropracticcare is oneof themost effectiveways to help thebodyhealfrombackpain,neckpain,headaches,whiplash,sportsinjuries,andmanyothertypesofmusculoskeletalproblems.Ithasevenbeen shown to be effective in reducing high blood pressure,decreasing the frequency of childhood ear infections (otitismedia),andimprovingthesymptomsofasthma.

Throughoutthetwentiethcentury,inspiteofmanyyearsofprejudice,theprofessionofchiropractichasgainedconsiderablerecognitionandscientificsupport.Researchstudieshaveclearlydemonstratedthevalueofchiropracticcareinreducinghealthcare costs, improving recovery rates, and increasing patientsatisfaction. In fact, a major study conducted in Canada, the“1993MangaStudy,”concluded thatchiropracticcarewouldsavehundredsofmillionsofdollarsannuallyinworkdisabilitypaymentsanddirecthealthcarecosts.2Severalmajor studiesconductedbytheUSGovernment,theRandCorporation,andothershavealldemonstratedtheincrediblevalueofchiropracticcare.3-5

The chiropractic approach to health care is holistic,meaning that it addresses your overall health. The holisticapproachconsidersthemanylifestylefactors,suchasexercise,diet, relaxation, rest, and your environment, that affect yourhealth. For this reason, a wellness lifestyle—being mindfulofyourdiet,exercise,relaxation,andsleepinghabits—workshand in hand with chiropractic care. Unfortunately, there are


stillmanypeoplewhohaveneverbeen toachiropractoranddon’tunderstandwhatwedo.

What is Chiropractic Care?

Spinaladjustmentstocorrectsubluxationsarewhatmakedoctors of chiropractic unique in comparison with any othertypeofhealthcareprofessional.Theterm“adjustment”referstothespecificforcechiropractorsapplytovertebraethathaveabnormal movement patterns or fail to function normally.Theobjectiveofthechiropracticadjustmentistoreducethesubluxation, which results in an increased range of motion,reducednerveirritability,reducedmusclespasm,reducedpain,andimprovedfunction.

Thechiropracticadjustmentisaquickthrustappliedtoavertebraforthepurposeofcorrectingitsposition,movement,or both. Adjustments are often accompanied by an audiblereleaseof gas in the spinal joints that sounds like a “crack.”Thesoundsometimes surprisespeople thefirst time theygetadjusted, but the sensation is usually relieving.Occasionally,minordiscomfortisexperienced,especiallyifthesurroundingmusclesareinspasmorthepersontensesupduringthechiro-practicprocedure.Thisisoftenduetoeithersignificantmuscletightnessorthepersonhavingahardtimerelaxingduringtheiradjustments.Therearetimeswhentheaudible“cracking”doesnotoccur.Someadjustingtechniquesaredesignedtomovethespineinawaythatdoesnotproducetheaudiblesoundatall.


Chiropractic is so much more than simply a means ofrelieving pain. Ultimately, the goal of receiving adjustmentsshould be to restore the body to its natural state of optimalhealth.Inorder toaccomplishthis,chiropractorscanuseandrecommend a variety of natural healing methods, includingadjustments,massage,triggerpointtherapy,nutrition,exerciserehabilitation, and counseling on lifestyle issues that impactyourhealth.Theprimaryfocusissimplytoremovethosethingswhichinterferewiththebody’snaturalnormalhealingability.

Theadjustmentofthespineistheprimaryobjectiveofachiropractor.Therearesomechiropractorswhoalsoadjusttheextremitiesanduseother formsofphysiological therapeuticsincludingtheuseofelectricalstimulation,ultrasound,traction,neuromuscularre-education,andavarietyofmanualtherapies.Increasingly, chiropractors’ offices are becoming full-servicewellnesscentersprovidingavarietyofwellnessservices.

A new trend that chiropractic wellness centers offeris wellness coaching. Some programs offer coaching at thewellness center, while others offer wellness coaching viatelephone, email, or online instant messenger in an effort tomake it more convenient. Chiropractic wellness centers mayofferseminarsinavarietyofsubjectssuchasspinalalignment,improved posture, and ergonomics, as well as programs onweightmanagement, relaxation, smokingcessation,nutrition,andexercise.Someevenofferprenatal andpostnatalhealthybabyprograms.Theincreasingnumberofchiropracticcentersprovidingextensivewellnessprogramsmakesitconvenientandaffordableforjustaboutanyonetoadoptawellnesslifestyle.


Chiropractorsaredoctorswhounderstandthatwithineachofusisaninnatewisdomorhealthyenergythatwillexpressitselfasperfecthealthandwell-beingifweallowitto.Therefore,the focusofchiropracticcare is to removeanyphysiologicalblocks to theproperexpressionof thebody’s innatewisdom.Once these interferences are reduced, improved health is thenaturalconsequence.Whowouldn’twantthat?

Three Phases of Chiropractic Care

Providing chiropractic care is like building a house:certainthingshavetohappeninaparticularorderinorderforeverythingtostandstrongandworkcorrectly.Whenbuildingahouse,ifyoutriedtoputupyourwallsbeforeyouhadasolidfoundation,yourwallswouldbeweakandeventuallycollapse.Ifyoutriedtoputonyourroofbeforethewallswereready,youwould run into the same problem.The same is true for yourbody.Yourbodyhastogothroughaparticularplanofcareinordertorepairitselfcorrectlyandfully.Therearethreegeneralphasesofchiropracticcare:1)reliefcare,2)corrective/restor-ativecare,and3)wellnesscare.

Phase One - Relief Care

Somepeoplefirstgotoachiropractorbecausetheyareinpain.Inthisfirstphaseofcare,themaingoalistoreducethesymptoms.Sometimesthiswill requiredailyvisits,or twotothreevisitsperweekforaninitialseriesofvisits.


Mostpeopleareundertheassumptionthatiftheydon’tfeelanypain,thenthereisnothingwrongwiththem.Unfortunately,painisaverypoorindicatorofhealth.Infact,painandothersymptomsfrequentlyonlyappearafteradiseaseorconditionhasbecomeadvanced.Consideracavityinyourtooth.Doesithurtwhenitfirstdevelopsoronlyafterithasbecomeserious?Howaboutcancer?Whetheryouaretalkingaboutcancer,heartdisease, diabetes, stress, or problems with the spine, pain isusually the last thing toappear.Whenyoubeginchiropracticcare,painisalsothefirstsymptomtodisappear,eventhoughmuchoftheunderlyingconditionremains.

Phase Two - Corrective/Restorative Care

Mostchiropractorsregardtheeliminationofsymptomsastheeasiestpartofaperson’scare.Ifallthechiropractordoesisreducethepainandstopthere,thechancesofthecondition

Phase 1 Phase 2 Phase 3Relief Care

The first objective is to help you feel better. During this phase, the goal is to relieve pain.

Corrective Care

During the corrective care phase, muscles and other tissues are allowed to heal more completely, thereby helping to prevent re-injury.

Wellness Care

Once your body has fully healed, it is important to come in for periodic adjustments to improve your well-being.

The Three Phases of Chiropractic Care


recurringaremuchgreater.Inordertopreventarapidrecurrenceof symptoms, it is necessary to continue care even after thesymptomsaregone.

During thecorrective/restorativephaseof care,youwillnothavetoreceiveadjustmentsasoftenasduringthefirstphaseofcare,and,dependingonyourparticularcircumstances,youmaybegindoingexercisesandstretcheseitheratthecenterorathometohelpaccelerateyourhealing.Donotbediscouragedifyouhavemildflare-upsinyoursymptomsonoccasion.Thisisnormal.Flare-upsareboundtooccurduringthisphasebecausethebodyhasnotfullyhealed.Dependingontheseverityofyourinjuryorconditionandhowlongyouhavebeensufferingfromit,thisphaseofyourcaremaylastanywherefromafewmonthstoacoupleofyears.

Phase Three - Wellness Care

Onceyourbodyhashealed,routinechiropracticcheckupscan help ensure that your physical problems do not return,and can help keep your body in optimal condition. Just likecontinuinganexerciseprograminordertosustainthebenefits,it is necessary to continue chiropractic care to maintain andcontinuallyimprovethehealthofyourmusculoskeletalsystem.Whenyoumakeroutinechiropracticcareapartofyourlifestyle,you avoid many of the aches and pains that so many peoplesuffer, your joints last longer, and you are able to engage inmoreoftheactivitiesyoulove.

Spinalmisalignmentsaremuchlikediabetes,inthatyoucan’t just treat themonceandexpecteverything tobebetter.


You must take care of yourself on a regular basis to remainhealthy.Justaswithdiabetes,ifyouneglecttotakecareofyourspine,over timeyourhealthwillsuffer—usuallywithoutanysymptoms,untiltheproblemshavebecomesevere.ThisiswhyIoftencallspinalsubluxation“diabetesofthespine.”It’snotto say that your spine has diabetes but rather to drive homethe idea that inorder tokeepyourbodywell, it iscritical tomaintainyourspine’salignmentonaconsistentbasis.

Myths and Facts about Chiropractic

Assuccessfulaschiropractichasbecome,therearealotof myths circulating among the general public. Times havedefinitelychangedforthebetter,butthefactisthatmanypeoplestilldonotunderstandwhatchiropractorsdo.Let’stalkaboutafewofthemorecommonmythsaboutchiropractic.

Myth #1 - Chiropractors are not real doctors.

AchiropracticcollegegrantsaD.C.orDoctorateofChiro-practicdegree.Chiropractorsarelicensedashealthcareprovidersin every US state and dozens of countries around the world.Whilethecompetitionforacceptancetochiropracticschoolisnot asfierce asmedical school, the chiropractic and medicalschoolcurriculaareextremelyrigorousandvirtuallyidentical.Infact,chiropractorshavemorehoursofclassroomeducationthan their medical counterparts. As part of their education,chiropracticstudentsalsocompletea residencyworkingwith


realclientsinaclinicalsetting,supervisedbylicenseddoctorsofchiropractic.Oncechiropracticstudentsgraduate,theyhavetopassfoursetsofnationalboardexams,aswellasstateboardexamsinthestateswheretheywanttopractice.

Chiropractors are professionals who are subject to thesametypeoftestingprocedures,licensing,andmonitoringbystateandnationalpeer-reviewedboardsasmedicaldoctorsare.Federalandstateprograms,suchasMedicare,Medicaid,andWorkers’ Compensations programs, cover chiropractic care,andallfederalagenciesacceptsick-leavecertificatessignedbydoctorsofchiropractic.Chiropractorsarealsocommissionedasofficersinthemilitary.

Thebiggestdifferencebetweenchiropractorsandmedicaldoctorsliesnotintheirlevelofeducation,butintheirpreferredmethodofcaringforpeople.Medicaldoctorsaretrainedintheuseofmedicines(chemicalsthataffectyourinternalbiochem-istry) and surgery. Consequently, if you have a chemicalproblem, such as diabetes, hypothyroidism, or an infection,medicaldoctorscanbeveryhelpful.However,ifyourproblemisthatyourspineismisalignedoryouhavesofttissuedamagecausingpain,thereisnochemicalinexistencethatcanfixit.

Youneedaphysicalsolutiontocorrectaphysicalproblem.Thatiswherechiropracticreallyshines.Chiropractorsprovidephysical solutions—adjustments, exercises, stretches, muscletherapy—tohelpthebodyhealfromconditionsthatarephysicalin origin, such as back pain, muscle spasms, headaches, andpoorposture.Anotherdistinctionisthefactthatitiscompletelyappropriatetoreceivechiropracticcareevenifyoudonothavesymptoms. Unlike standard medical doctors, whom you visit


when you have a symptom to be treated, chiropractors offeradjustmentstoimprovespinalalignmentandoverallwell-beingbeforesymptomsdevelop.

Myth #2 - Medical doctors don’t like chiropractors.

TheAmericanMedicalAssociation’soppositiontochiro-practicwasat its strongest in the1940sunder the leadership

Chiropractic and Medical Education

(Based on the average curriculum of 18 chiropractic

colleges and 22 medical schools)


ofMorrisFishbein.Fishbeincalledchiropractors“rabiddogs”andreferredtothemas“playfulandcute,butkillers.”Hetriedtoportraychiropractorsasmembersofanunscientificcultwhocaredaboutnothingbuttakingtheirpatients’money.Uptothelate1970sandearly1980s,themedicalestablishmentpurposelyconspired to try to destroy the profession of chiropractic. Infact,alandmarklawsuitintheSupremeCourtofIllinoisinthe1980sfoundthattheAmericanMedicalAssociationwasguiltyofconspiracyandwasorderedtopayrestitutiontothechiropracticprofession.

In the years since, the opinion of most medical doctorshaschanged:severalmajorstudieshaveshownthesuperiorityofchiropracticinhelpingpeoplewithahostofconditions,andmedical doctors developed a better understanding as to whatchiropractorsactuallydo.Manypeoplehavereturnedtotheirmedical doctors and told them about the great results theyexperiencedattheirchiropractor’soffice.Hospitalsacrossthecountrynowhavechiropractorsonstaff,andmanychiropracticofficeshavemedicaldoctorsonstaff.Chiropractorsandmedicaldoctorsarenowmuchmorecomfortableworking together incaseswheremedicalcareisnecessaryasanadjuncttochiro-practiccare.

Myth #3 - Once you start going to a chiropractor, you have to keep going for the rest of your life.

This statement comes up frequently when the topic ofchiropracticisdiscussed.Itisonlypartiallytrue.Youonlyhave


to continue going to the chiropractor as long as you wish tomaintainthehealthofyourneuromusculoskeletalsystem.Goingtoachiropractorismuchlikegoingtothedentist,exercisingatagym,oreatingahealthydiet:aslongasyoukeepitup,youcontinuetoenjoythebenefits.

Many years ago, dentists convinced everyone that thebesttimetogotothedentistisbeforeyourteethhurt,andthatroutine dental care will help your teeth remain healthy for alongtime.Thesameistrueofchiropracticcareforyourspine.Itisimportanttorememberthat,justlikeyourteeth,yourspineexperiencesnormalwearandtearasyouwalk,drive,sit, lift,sleep, and bend. Routine chiropractic care can help you feelbetter,movewithmorefreedom,andstayhealthierthroughoutyourlifetime.Althoughyoucanenjoythebenefitsofchiropracticcareevenifyoureceivecareforashorttime,therealbenefitscomeintoplaywhenyoumakechiropracticcareapartofyourwellnesslifestyle.

Myth #4 - I don’t need to see a chiropractor because I can crack my own neck and back.

Manychiropractorshearpeopleclaimthattheycanadjustthemselvesandwatchassomeonetriestodemonstratebyputtingtheirhandsontheirheadandchin,andthenthrustingtogetanaudiblecrackingsound.“SeeIcancrackmyownneck,”theyoftensay,thinkingtheyaresavingmoneyeverytimetheydoit.Althoughitistrueyoucanmakeyourspinemakenoise,itisamyththatyoucanaccuratelycorrectyourownsubluxationsby


twistingyourownneckorbackwhenyoufeeluncomfortable.Althoughyoumayexperiencetemporaryrelief,untilthecorrectvertebraeareadjusted,youwillonlymaketheproblemworse.

Frequently Asked Questions

Q: How can I tell if I need to see a chiropractor?

Thereareseveralwaysyoucan testyourselfandfamilymemberstodeterminewhetheryoushouldgotoachiropractorforanevaluation:

• Check your posture in the mirror. If you see that your head tilts, one of your shoulders is higher than the other or one of your hips is higher than the other, this often indicates that you are misaligned.

• Lie face down and ask someone to look at your heels to see if they are even. If one leg is contracted or shorter than the other, this often means that you are misaligned.

• Feel your neck and shoulders: do the muscles feel relaxed and at ease? Compare the muscle tone of your neck and shoulders to the muscle tone of your bicep when it is relaxed. If your neck and shoulders feel tense, you likely have unnecessary spinal stress.


• Turn your head to the right and then to the left. Do they turn equally far? Does one side appear to be more restricted than the other? Ask someone to watch you do it, and ask if they notice whether you can turn more to one side than the other.

Otherindicationsthatyoumayneedtoseeachiropractorinclude:

• Hearing sounds in your neck or back when you move• Uneven wear in the heels of your shoes• One of your feet flaring out when you walk• Aches or pains in your head, neck, shoulders, arms, mid-

back, low back, or down your legs

If you are unsure, I recommend going to a chiropractorforaninitialevaluationandlettingthemgiveyoutheirprofes-sionalopinionaboutyouralignment.Ultimately,wouldn’titbegreatforthemtoanalyzeyouralignmentandtellyouwhatgoodpostureyouhave,andinwhatgoodhealthyouare?Iftheydofindmisalignments,whendoyouthinkwouldbethebesttimetostartrealigningyourspine?


Q: What should I expect at my chiropractic appointment?

Consultation

Onyourfirstvisittotheofficeyouwillbewelcomedandoftengivenabrieftouroftheoffice.Manypeoplehaveneverbeentoachiropractor’soffice,andoncetheyseehowprofes-sional the atmosphere is, they feel much more relaxed.Yourfirstvisit isdesigned for thedoctor to learnmoreaboutyou,your condition, and your expectations to determine whetherchiropracticcarewillhelpyoumeetyourgoals.Wellnesschiro-practorswillaskyouquestionsaboutyourlifestylehabitsandpersonalgoals.

Examination After your consultation, you will have an examination.

Thismayincludetestingyourreflexesandyourabilitytoturnand bend, as well as other standard orthopedic, neurologic,postural, and physical examinations. The doctor may useadvanced technologies to better understand the condition ofyourspineandnervoussystem,suchasaSubluxationStationEMG,thermography,inclinometry,muscletesting,andmore.Ifnecessary,thedoctormaytakex-raysorreferyouforadditionaltestingprocedures,suchasanMRIorNCVtest.


X-rays

X-raysaresometimesrequiredtogetafullevaluationofa client.Theneed forx-rays is consideredonacase-by-casebasis.X-raysareveryvaluabletoactuallyvisualizeyourspine.Most people are amazed once they see their x-rays and canoftenimmediatelyidentifytheirownmisalignmentsanddegen-eration.

Report of Findings

Once all the information and examinations have beenperformed, the doctorwill give you a report of findings andanswerthethreemostpopularquestions:1)Canyouhelpme?2)What do you recommend that I do to get better? 3) Howmuchisthisgoingtocost?Oftenthereportoffindingsisdoneonthesecondvisit,inordertoallowtimeforthex-raystobedevelopedandanalyzed,aswellastoverifyyourinsuranceandputtogetherarecommendedactionplanforyou.

Recommended Action Plan

After discussing your health history and your personalgoals,examiningyourspine,andreviewinganyx-raysortests,thedoctorwilldiscusshisorherrecommendationswithyou.Ifyouhaveaconditionthatrequirescarewithotherspecialists,the doctor will make the appropriate referrals. If the doctorbelievesthatchiropracticcanhelpyou,she/hewillrecommend


acourseofcare.Manywillalsorecommendtheproductsthatwillbesthelpyoureachyourgoals.

Receiving Care

Mostpeoplebegintoexperiencebenefitsfromtheveryfirstadjustment.Theadjustment is interactive,soyoucanexpressany concerns you have and discover the style of adjustmentwithwhichyouwillbemostcomfortable.

Q: What is a chiropractic adjustment?

The chiropractic adjustment is a gentle, quick thrust toa particular joint, typically in the spine, intended to restorenormal position and movement. Adjustments are importantforreleasingadhesionsinthejointandreducingstressonthenervous system. Because the nervous system is the mastercontrollerofallmusclesandorgansinthebody,reducingstresson the nervous system through chiropractic adjustments willfrequentlyleadtoimprovedhealthintheentirebody.

Q: How many adjustments will I need?

Thetotalnumberofadjustmentsyouneeddependsonfivemainfactors:1)yourage,2)youroverallhealth,3)theseverityofyourcondition,4)howlongyouhavehadyourcondition,and5)whatyourultimategoalsare.Ifyouareyoung,ingoodhealth,andhaveamildconditionthatoccurredveryrecently,youwillneed far feweradjustments than ifyouareolder, in


poorgeneralhealth,andhavebeenstrugglingwithaproblemformanyyears.Thetotalnumberofadjustmentsyouwillneedalsodependsonwhetheryouareinterestedinmerelyreducingimmediatepainorincreatingoptimallong-termhealth.

Q: Will adjustments hurt?

Usuallynot.Somepatientsexperiencemildsorenessafterbeingadjusted,butthisistheexception.Mostpeoplefeelbetterveryquicklyafterbeingadjusted.

Q: Will there be any side effects?

Peoplemayormaynotexperiencesideeffectsfromchiro-practiccare.Effectsmayincludetemporarydiscomfortinpartsof thebody thatwereadjusted,headache,or tiredness.Theseeffectstendtobeminorandtoresolvewithinonetotwodays.Morecommonlypeopleexpresspositivesideeffects,meaningthey come in with the intention to heal from one particularcondition,suchasneckpain,andsoonfindoutthattheirlowbackpainandmenstrualcrampshavedecreasedinfrequencyandintensityaswell.

Q: How old should you be to see a chiropractor?

Improvedspinalalignmentcanbebeneficialtopeopleofallages.Itonlymakessensethatifyouhaveaspine,youshouldseeaspinalexpertwhoistrainedtohelpyoukeepyourspine


healthy.Manypeoplebring theirnewbornbabies toget theirspinescheckedformisalignmentsduetothestressandtraumaofthebirthprocess.Oftenverygentleadjustmentscancorrectsubluxations from birth and help a baby’s healthy growth. Itdoesn’tmakeanysensetowaituntilyouareolderandsufferingwithpaintostartcarewhenaproblemcouldhavebeencorrectedwhenitwassmall.

Q: Do all chiropractors provide the same type of care?

Chiropractors often specialize based on their personalpreferencesandtraining,justlikelawyersandmedicaldoctors.Some like to focus their practiceonpain relief,while otherslike to provide wellness care. Some like to provide care tofamilies;someliketospecializeinsportsinjuries,pediatrics,orgeriatrics;andsomespecializeinspecifictechniques.Itisoftenagoodideatoaskquestionsanddosomeresearchtodeterminewhetheraspecificdoctorwillbeabletoprovideyouwiththecarethatbestsuitsyourneeds.

Q: Do I still need to see the chiropractor if my pain is gone?

It isverycommonforpain todisappear longbefore thecorrectionofyourconditionisattained.Asdiscussedearlierinthischapter,painisnotaverygoodindicatorofhealth.Often,peoplearecompletelyunawareofproblemsthataredeveloping


intheirbodies.Thepointisthatjustbecauseyouarenolongerexperiencingpaindoesnotmeanthatyourproblemnolongerexists.Itisimportanttocontinuereceivingadjustmentssothattheunderlyingcauseofthepaincanbecorrected.

Routinechiropracticcare isoneof the simplestways tomaintainandevenimprovethehealthofyourbody.Numerousresearch studieshave shown that peoplewho receive routinechiropractic care suffer fewer illnesses, injuries, and degen-erativediseases, and reportabetteroverallqualityof life. Inspiteof thehealthbenefitsof chiropractic care,manypeoplehaveneverbeentoachiropractor,mostoftenbecauseoffearcoupledwithamisunderstandingastowhatchiropracticcareisallabout.

Q: Is chiropractic care safe during pregnancy?

Yes.Itisverysafeforbothmotherandbaby.Mostchiro-practors spend many hours training to adjust the spines ofpregnantwomenandmanychiropracticadjusting tableshavespecialmodificationsforpregnantwomen.

Q: Is chiropractic care safe for babies?

Yes.Iamfrequentlyaskedbymypregnantpatientstogivetheinfantaspinalcheckupsoonafterbirth.Thisisbecausethebirthingprocesscanbetraumaticfortheinfantandcancauseveryserioussubluxationsinthespine.


Q: Can chiropractors prescribe medication?

Chiropractors do not prescribe medications, althoughthey may refer a patient to another provider for prescriptionmedicationifitisdeemednecessary.Inmostcases,however,patients are better off with physical, rather than chemical,solutionsforphysicalproblems.

Makes sense doesn’t it?

Ithasbeensaidthatthedefinitionofinsanityistodothesamethingrepetitivelyandexpectadifferentresult.Americahas been focused on treating disease with medicines andsurgeryandhasnotinvestedmuchtimeininspiringpeopletobeproactiveabouttheirwell-being.Infact,historically,doctorshavebeenskepticalaboutthehealthbenefitsofnaturalhealingmethodsbecause theydonotfit the traditionaldiagnosisandtreatmentmodelofdisease.

Hopefully, thischapterhasprovidedenoughinformationtoillustrateamethodologythatisnewformanybutmakesalotofsensetomost.Thismaybethefirsttimemanyofyouarereadingabouthowspinalalignmentplayssuchavitalroleinyourhealthandwell-being.Willthisnewinformationhelpyoustartanewpathofwellnesswithaprofessionalwhohaslongawaitedtheopportunitytoserveyou?


By Dr. Gerry Clum, D.C.President

Life Chiropractic College West

Wellness is one of those interesting topics thatsoundalittlebitnew-ageandalittlebitlikegrandma’scommon sense! Whether you view the concept ofwellnessasarevolutionarythoughtortherevivalofage-oldwisdom,onethingisforsure—wellnessisaboutthejourney, not the destination.There is another absoluteaboutwellnessthatisimportanttoputonthetablerightfromthestart:wellnessisaboutthestateoftheperson.Itisfarmorethansimplybeinghealthy—asifthatwasasimpleprocess!Itisaboutphysical,mental,social,andspiritual well-being. Wellness is not arrogant, conde-scending,orpompousinthedirectionofthosewhodonot enjoy robust health andvitality.Wellness is about


SPECIAL SECTION


everydayofour lives—thegoodones, thepoorones,thegreatestones,andtheworstones.Wellnessisabouthowweliveourlivesandhowwemakesenseandgivemeaningtoallofthevicissitudesoflife.

Manyofthestrategiesofferedinthesenextchapterswill be directed toward helping you gain physicalcapacity, strength, and resilience. Let’s be clear, theseare very good qualities to have, and to have them ingreatabundance isevenbetter.But thegoal is tohelpyougaininsightandmeaningintothecircumstancesofyourlife,andthentohelpyouputyourlifetoworkforthebettermentofthehumancondition.Thatmaybethemotherwhobetterpreparesherchildren for theworldtheywill live in as adults. Itmaybe thebusinessmanwhoseesthegreatergoodandthegreaterharmthatstemfromhis immediatedecisions, and thenchooses todowhatisbestforthelongtermofallinvolved.Itmaybethepoliticianorcommunityleaderwhounderstandstheawesomepotentialhisorherrespectivegroup,organi-zation,community,orculturepossessesandactsinthebestinterestofthegreatergoodforhumankind.

Ithasbeensaid,“Towhommuchisgiven,muchis expected.” Wellness is not a free ride. It requireshard work, attention to detail, and persistence beyondimagining.Whatwe contribute toour society through


the good fortune of our wellness is one example—anexampleofhowlifecanbelivedtoachievemorethanourwildestimaginationscouldhaveeverdreamt.Whetheryouareahealthcareprovider,ahealthadvocate,apersondesiringtoliveabetter,fullerlife,orjustacurioussoul,theconceptsofwellnessdutifullyappliedwillcauseyoutodoabetterjob,beabetterperson,andofferagreaterexample.

Oneof theearliestauthorsandproponentsof theconceptofwellnessinthe20thcenturywasDonArdell,Ph.D.Dr.Ardellcontinues towritepassionatelyaboutthe concept and pursuit of wellness. One of the mostimportantcontributionshehasofferedtothisdiscussioninvolvesthecharacteristicsofthe“wellestofthewell.”He offers the following as signs for how we shouldrecognizetheseparagonsofwellness:

• High self-esteem and a positive outlook• A foundation philosophy and a sense of purpose• A strong sense of personal responsibility• A good sense of humor and plenty of fun in life• A concern for others and a respect for the environment• A conscious commitment to personal excellence• A sense of balance and an integrated lifestyle


• Freedom from addictive behaviors of a negative or health-inhibiting nature• A capacity to cope with whatever life presents and to continue to learn• Grounded in reality• Highly conditioned and physically fit• A capacity to love and an ability to nurture• A capacity to manage life’s demands and communicate effectively

A quick review of these characteristics revealssome very important insights: health care providershavelittletodowithachievingthesecircumstancesandforthemostparttheyaremattersofmentalperspectiveasopposed tophysicalcapacity.Quite simply,wecanattaingreatphysicalprowessandnotbevery“well”atall. Conversely, we can be quite ill, on our deathbedseven,anddemonstratealmostallof thecharacteristicsofthe“wellestofthewell.”

Viewedfromanotherperspective,wecanconsiderthe thoughts of Richard Smith, editor of one of theworld’s largest, oldest and most respected journals inhealth care, the British Medical Journal (BMJ). In a2002editorialabout thearts,healthcare,healthcosts,and health care delivery systems, Smith posed a very


provocative question: “Is it possible to be severelydisabled, in pain, close to death, and in some sense‘healthy’?”Hisconclusionwassimpleandunequivocal:“Ibelieveitis.”Smithwentontonote,“Healthhastodowithadaptationandacceptance.Wewillallbesick,suffer loss andhurt, anddie.Health is not todowithavoiding these givens but with accepting them, evenmakingsenseofthem.”

Smith’sdiscussioncallstomindStephenHawking,Ph.D., the world’s foremost theoretical physicist, whohas lived for decades in a wheelchair and communi-cated through a computerized speech synthesizer as aresultof theravagesofAmyotrophicLateralSclerosis(ALS),alsoknownasLouGehrig’sDisease.Hawkingcontinuestolecture,research,learn,teach,andgrow.OnhisWebsiteherelates,“Iamquiteoftenasked‘HowdoyoufeelabouthavingALS?’Theansweris,‘Notalot.’I try to leadasnormala lifeaspossibleandnot thinkaboutmyconditionorregret thethingsitpreventsmefromdoing,whicharenotthatmany.”Pleaserememberhelivesinawheelchair,hasnursingservices24hoursa day, communicates through a computer, andhewilleventuallydieaprematuredeathfromALS!

StephenHawkingishealthieranddisplaysmoreofthecharacteristicsofwellness thanmostof thepeopleyou and I will encounter in our lives this week! Has


Hawkingbeencalleduponorofferedtheopportunityto“adapt”more thanmost in this life? Iwould say,yes.Hashealsohadtoacceptmoreaboutthislifethanmost?AgainIwouldsay,yes.

Please allow me to offer one more illustration.This comes from the book Chasing Darkness writtenbyEugeneO’Kelley.Mr.O’Kelleydied in2005 froma brain tumor known as anAstrocytoma Multiforme.He had approximately 100 days to “unwind” his lifeas a middle-aged chief executive officer with one ofthe world’s most respected accounting firms, KPMG,a Fortune 500 corporation. In Chasing Darkness,O’Kelleyoffershowhedealtwiththerealityofhislifeanddescribestheprocessofacceptanceandadaptationtothissuddendevelopment.Likeanaccountant,hewentabouttheendoflifewithgreatprecisionandorderliness.Herelatedworkingfromtheoutercircleofhisworld,thosewithwhomhehad the leastbondandtie, to theinnercircle,thosewhoformedthecoreofhislife—hisfamilyandclosestfriends.Hechronicledhismovementthroughtheseconcentriccirclesofattachmentdowntolastmomentsofhis life.Hiseffortwascappedbyhiswife,athisrequest,followinghisdeath.

Inthetragedyofhisearlydeathhemanagedtoleaveaperspectiveaboutbeing“healthy”anddemonstrating


“wellness” down to his last breath. Was there sorrow,sadness,grief,despair? Iamconfident itwaspresent inHerculeanmeasure.Butthosefactorsdidnotruletheday.His“well-being”continuedthroughout—pastandbeyondhisillness.

Asyouconsiderthestrategiesyouwillundertaketoenhancethelevelofwellnessinyourlife,pleaseunder-standthatyourefforts,whileinaveryrealsenseamatterof enlightened self-interest, are in fact in service tohumankind.Themorefullyandthe“weller”youliveyourlife,so,tooarethelivesaroundyou—nearandfar—fuller,morerewarding,andricher.Thankyouforyourpursuitofwellness.Itisapleasuretobeafellowtravelerwithyoualongthislifelongpath.

Exercise

10

Everyone knows that exercise is important for goodhealth. Study after study has shown that exercise iseffectiveatdecreasingpain,reducingstress,improving

immunefunction,loweringbloodpressure,improvingcardiacfunction, boosting energy, improving sleep, and maintaininga healthy body weight. The fact remains that although mostpeopleareawareofhowimportantexerciseistotheirhealth,theystilldonotexerciseinawaythatmaximizesthebenefitsavailablefromexercise.

In their landmark book entitled Biomarkers, medicalresearchers Dr. William Evans and Dr. Irwin Rosenbergidentifiednine characteristic changes thatoccur asweage: alossofmusclemass,adecreaseinstrength,adecreaseinbasalmetabolic rate, a decrease in aerobic capacity, an increase inbloodpressure,a lossofnormal insulinaction,adecrease incirculatingHDLtototalcholesterolratio,alossofbonedensity,


andadecreasedabilitytocontrolyourbodytemperature.Eachoneofthesemeasuresofphysicalhealthtendstodeclineasweage.WhatEvansandRosenbergdiscoveredisthatexercisewaseffective in reversing every singleoneof these symptomsofaging!

TothoseoftheBabyBoomergeneration,thenameJackLaLanneissynonymouswithfitness.Hehostedhisownexercisetelevisionshowfor34yearsbeginningintheearly1960s.JackLaLannewasasugar-addictedweaklingformostofhisyouth,andatonepointthefamilydoctortoldhisparentsthatJackmaynothaveverylongtoliveduetohisillhealth.ThatallchangedonthedayJackdecidedhewasgoingtoquiteatingjunkfoodandbeginexercising.

Over the ensuing years Jack accomplished what manywould consider impossible feats, such as performing 1,033push-upsin23minutesonnationaltelevisionattheageof42,andonhis70thbirthday,swimming1.5milesinSanFranciscoBaywhilepulling70boats!At93yearsofage,hestillexercisesfortwohourseveryday:onehourofswimmingandonehourofweightlifting.

Youdon’thavetoexerciseasintenselyasJackLaLanneinordertoenjoythebenefitsofexercise.Butyoudohavetogetupandgetyourbodymovingatleastfiveorsixdaysperweek. The recommended exercise routine features a combi-nation of aerobic exercise for the cardiovascular system andstrengthtrainingforthemusculoskeletalsystem.Thiswillnotonlyhelpyoufeelbetterandhavemoreenergy,itwillalsohelptostabilizeandstrengthenyourwholebody.


Aerobic Exercise

Aerobic means “using oxygen.” Aerobic exercises arethosewhichutilizeoxygenduringtheactivity.Aerobicexercisetrainsthebodytoutilizeoxygenmoreefficientlyandimprovesoverall cardiovascular fitness. Aerobic activities are thosethatareperformedforanextendedperiodoftimeatalowtomedium intensity. Examples of aerobic activities are biking,aerobic walking, swimming, jogging, in-line skating, aerobicdance,cross-countryskiing,andusinganellipticaltrainer.Thebenefitsofaerobicactivityinclude:

• Improved breathing• Increased energy throughout the day• Improved heart health and cardiac output• Decreased blood pressure• Decreased serum cholesterol• Decreased stress• More restful sleep• Improved mood and mental functioning• Improved digestion and bowel function

Formaximumbenefit, you should engage in at least 20minutes of aerobic activityfiveor six daysperweek. If youcanalreadydomorethanthis,great!Forthosewhohavenotengagedinregularactivityforawhile,even20minutesadaywillbeanaccomplishment.


Duringaerobicexercise,youshouldbeabletocarryonaconversationwithoutfeelingtoowinded.Ifyouarebreathingtooheavilytocarryonaconversationeasily,youshouldeaseupabit.Asyoubecomehealthier,youwillbeabletoincreasetheintensityofyouractivitywithoutfeelingshortofbreath.

Thisbringsupanother importantpoint:aconceptcalledtheoverloadprinciple.Theoverloadprinciplesimplystatesthatinorderforyoutobenefitfromphysicalactivity,theintensityhas tobegreater thanyourbodyisusedto.Onlybypushingyour body a little bit—by “overloading” it—will you enableyour body to grow stronger. For example, if you have beentakingthesamewalkaroundyourblockforawhile,youmightnoticethatitisnolongerchallenging;yourbodyhasadaptedtothisstimulus.Tooverloadyourcardiovascularsystem,youcantryincreasingeithertheintensityordurationofyourexercise,orboth.Bywalkingfasterandcompletingyourwalkatamorebriskpace,youmakeitmoreintense,andthiswillchangethestimulus. Or you can do your walk twice, which means youwould be exercising your cardiovascular system for a longerduration.

Strength Training

Strength training differs from aerobic training in threeimportantways.First,strengthtraininginvolvesactivitiesthatare more intense and much shorter in duration than aerobicactivity—forexampledoingpush-upsorsit-ups.Second,while


aerobictrainingprimarilyimprovesthehealthofyourcardio-vascularsystem,strengthtrainingimprovesthehealthofyourmuscles,bones,andjoints.Third,whileaerobicactivityshouldbeperformedalmosteverydayformaximumbenefit,youonlyneedtoengageinstrengthtrainingtwotothreetimesperweekin order tomaximize the effects of training.The benefits ofstrengthtraininginclude:

• Increased muscle and bone strength• Improved muscle tone and body shape• Improved hormone function• Improved mood and mental functioning• Increased weight loss• Decreased serum cholesterol• Decreased stress• More restful sleep• Increased metabolism

Tobenefitfromstrengthtraining,it isnotnecessarythatyouspend longgruelinghours in thegymeveryday. Infact,youcanexperienceasignificantimprovementinyourstrengthandmuscletonebyweightliftingforonehourjusttwoorthreetimesaweek!

The key to successful strength training is the same asaerobic exercise—intensity and duration—but applied in aslightlydifferentway.Theharderyouworkyourmusclesduringyourstrengthworkouts,thequickeryouwillseeimprovements.


Eachtimeyouexerciseyourmuscleshardandoverloadthem,yourbodygoestoworktobuildmoremuscle.Aslongasyoucontinuetoslowlyincreasetheweightthatyouuseweekafterweekandconsistentlyreinforcethisstimulustwotothreetimesaweek,yourmuscleswillcontinuetogrowinstrength.Mostpeoplebegintoseeadifferenceintheirstrengthandhowtheylookafterafewweeksofstrengthtraining.

Stretching

Stretchingnotonlyfeelsgreat,itisalsoveryeffectiveatreducing muscle tension, decreasing stress, and maintainingflexibilityandjointmobility.Inordertoexperiencethebenefitsofstretching,however,itisimportantthatyoustretchcorrectly.Stretching your muscles too hard, bouncing while holdinga stretch, or stretching your muscles when they are too coldcan injureyourmusclesand lead tomuscle tightness.Properstretchingtechniqueiseasy,providedyoufollowafewsimplerules.

Thefirst rule is to never stretch yourmuscles too hard.Youshouldonlystretchtothepointwhereyoufeelamildpullonthemuscle.Ifyouattempttostretchfurther,youmaycausesmallmuscletearsandcreateareflextighteningofthemuscle.Repetitiveoverstretchingcancausescarringofthemuscleandalossofflexibility.

Thesecondruleistoneverbouncewhilestretching.Whenyoubounce,youmomentarilyforceyourmusclestooverstretch;


thiscausesthemuscletoautomaticallyreflexinanattempttoprotectitselfandcanincreaseyourriskofmuscularinjury.

Thethirdruleis toonlystretchyourmuscleswhentheyarewarm.Musclesarealotlikeplastic.Ifyouheatplastic,youcanbenditandstretchitwithoutbreakingit.Bystretchingonlyafteryouarewarmedup,youwillmakeyourstretchingmuchmoresafeandeffective.

Individual Exercises and Stretches

Inthepagesthatfollowyouwillfindexercisesandstretchesrecommendedtohelppeoplerecoverfrominjuryandmaintaintheiroptimalhealth.Beforetryingtheseexercisesbyyourself,besuretocheckwithyourchiropractortoensurethatyoucandothemsafely.


The Dumbbell Row

The Dumbbell Row is without question the best overallupper back exercise you can do. It not only develops yourrhomboidmusclesverywell,butitisalsoapowerfulexercisetorecoordinateallofthemusclesoftheupperandmid-back.Italsoimprovesthemotionintheentirebackandencouragesproperposture.

Althoughthisisnotadifficultexercisetodo,manypeoplefinditdifficultatfirstbecausetheirupperbackmusclesarenotcoordinated.IftheDumbbellRowisdonecorrectly,youshouldfeelthemusclesbetweenyourshoulderbladesgettingagoodworkout. But don’t be alarmed if you don’t feel anything atfirstorifyoufeelitmoreinyourarms.Asthemusclesinyourupperbackbegintofirecorrectly,youshouldfeelthemusclesbetweenyourshoulderbladesworking.

TodotheDumbbellRow,placeonehandontheseatofyourchairandholdadumbbellintheother.Mostpeoplefinditcomfortable tostepbackwith theoutsidefootasshowninthe picture. Keep your back straight, keep the palm of yourdumbbellhandfacingtowardyourlegsandallowthedumbbelltohangtowardthefloor.

Keepingyourbackstraightandyourfacetowardthefloor,raiseyourelbowouttothesideandpointittowardtheceiling,allowingyourupperbacktotwistsothatthedumbbelllightlytouches your shoulder. Once the weight has touched yourshoulder,gentlyloweritbackdown.Onerepetitionshouldtakefourtofiveseconds.


Benefits:

Equipment Needed:

Time / Repetitions:

Upper Back Strength

Pair of Dumbbells, Chair

10-15 Repetitions

The Dumbbell Row

Keep your back straight.

Keep your elbow straight.Step back with

your outside leg. This allows your torso to twist easier.

Place your hand on the seat of your chair so that your fingers hang over the front edge.

Point your elbow toward the ceiling while lifting the dumbbell up to your shoulder.

Allow your torso to twist so that your chest faces perpendicular to the floor.

Keep your eyes focused on the floor.

Keep your elbow straight.

Step 1:

Step 2:


The Dumbbell Shrug

TheDumbbellShrugisagreatexerciseforthetrapeziusmuscle,especiallytheupperportionofthemusclewhichrunsfromthebaseoftheneck,uptothebaseoftheskullandoutto the shoulders.Mostpeoplewhoworkatdesk jobshavealotoftightnessandpaininthisarea.TheDumbbellShrugwillhelptorelaxthetrapezius,increasecirculationanddecreasethe“knots”inthemuscle.

TodotheDumbbellShrug,standupstraightwithadumbbellineachhand.Drawyourshouldersbacksothatyourshoulderblades squeeze togetherwhile raisingyour shoulders as highasyoucantowardyourears.Thengentlylettheweightsbackdownagain.Eachrepetitionshouldtakefourtofivesecondstocomplete.

Thetrapeziusisconsiderablystrongerthantherhomboidmuscle.Consequently,youwillbeabletoliftmuchmoreweightdoingtheDumbbellShrugthantheDumbbellRow.However,inordertoachievepropermusclebalanceintheupperback,Iencourageyoutousethesameweightforbothexercises.Here’swhy: inmost people the trapezius is tight, inflamed and fullof triggerpoints andalready too strong incomparison to therhomboidmuscle.Thegoalofexercisingthetrapeziusshouldnotbetomakeitstrongerbutrathertoimprovebloodflowandtodecreasetheamountofmuscletension.Thiscanbeaccom-plishedby exercising the trapeziuswith a lightweightwhilebuildingstrengthintherhomboids.


Benefits:

Equipment Needed:

Time / Repetitions:

Upper Back and Neck Strength

Pair of Dumbbells

10-15 Repetitions

The Dumbbell Shrug

Stand up straight and allow your shoulders to relax.

Draw your shoulders back and up as high as you can. Be sure that your shoulders don’t roll forward when you lift.

Hold a pair of dumbbells in your hands.

Step 1: Step 2:

Keep your feet flat on the floor.


The Opening Stretch Thisisagreatstretchtohelpalleviatetensionintheupper

backandneck.Bestof all, itonly takes30 secondsandyoudon’tevenhavetogetoutofyourchair.

TobegintheOpeningStretch,scootforwardinyourchairsothatyouaresittingcomfortablyonthefrontportionofyourseat. Sit up nice and straightwith both feetflat on thefloor.Withyourupperarmshangingdowntoyourside,bendyourelbows90degreesandturnyourpalmsupwardsothattheyfacetowardtheceiling.

Now slowly rotate your hands outward, keeping yourelbows against your torso, so that you feel a nice squeezebetweentheshoulderblades.Turnyourfeetoutwardasfarasyoucan.Tipyourheadbackslightlytoremovethetensionfromyourneckmuscles,andifyou’dlike,closeyoureyes.Takethreedeep,slowbreaths,allowingtensecondsforeachbreath.Justcounttoyourselfasyoubreathein“one,two,three,four,five”andbackoutagain“six,seven,eight,nine,ten.”

Manypeoplefinditbeneficialtodothisexerciseseveraltimes during the workday, especially people who do a lot ofworkonacomputer.


Benefits:

Equipment Needed:

Time / Repetitions:

Upper Back and Neck Strength

Chair

30 Seconds

The Opening Stretch

Step 1:

Step 2:

Sit up straight and slide to the front edge of your chair.

Bend your elbows 90 degrees and hold them against your side.

Turn your palms upward.

Tilt your head back and take three deep breaths.

Keeping your elbows locked to your side, rotate your hands out as far as you can.

Turn your feet outward.


The Upper Back Stretch TheUpperBackStretchisgreatforimprovingtheoverall

mobility and flexibility in your upper back.A very commonproblemwithworkingatadeskjobisthatyourupperbackdoesnothavetheopportunitytomoveverymuch.Consequently,thejointsinyourspineget“sticky”andyourmusclesshorten.Thisstretchhelpstokeepyourjointsandthemusclesinyourupperbackniceandloose.

TodotheUpperBackStretch,startbysittingupstraightinyourchair.Takeyourrighthandandplaceitontheoutsideofyourleftknee.Twistyourtorsotowardtheleftwhileroundingyourupperbackuntilyoufeelastretchbetweenyourshoulderbladesinyourupperbackasshownontheoppositepage.Holdthisposition for15 seconds, thendo theUpperBackStretchagaintotheoppositeside.


Benefits:

Equipment Needed:

Time / Repetitions:

Upper Back Flexibility

Chair

15 Seconds on Each Side

The Upper Back Stretch

Keep your feet flat on the floor.

Place your other hand on the outside of the opposite knee.

Grip your chair’s arm rest with one hand.

Twist your upper torso while rounding your back until you feel a stretch between your shoulder blades.


Neck Rolls Thissimpleexerciseisdesignedtoimprovemobilityinthe

neck.Todothisexercise,scootuptothefrontpartofyourseatandsitupniceandstraight.Slowlyletyourheaddropforwardandletyourchindroptoyourchest.Fromthatpositionslowlyrotateyourheaduntilyourrightearisrestingclosetoyourrightshoulder.Then,slowlyrotateyourheadbacksothatyourheadistippedbackasfarasiscomfortable.Finally,rotateyourheadto the left sideuntilyour leftear is restingclose toyour leftshoulder.

Itisimportantthatyoudothisexerciseslowlyandyoudonottrytoforceyourneckfurtherthanitcanmovecomfortably.It isalsoimportanttokeepyourshouldersdownwhiledoingNeck Rolls.You can hold the bottom of your seat with bothhandsifyouneedhelpkeepingyourshouldersdown.

Don’tbesurprisedifyouhearsomecracklinginyourneckwhen you perform Neck Rolls. Usually this crackling, alsocalled“crepitus,”maygoawayafterdoingthisexerciseforawhile,anditposesnohazard.Ifthecrepitusdoesnotgoaway,itmayindicatethatthereissomescartissuethathasformedinthejointcartilage.Althoughthecracklingmaybeannoying,itshouldn’tbeacauseforconcern.

Ifyounoticethatyourneckwon’trollaswellononesideas it will on the other, there may be some vertebrae that arestuck. This requires chiropractic care in order to help thesevertebraefunctioncorrectlyagain.


Benefits:

Equipment Needed:

Time / Repetitions:

Neck Mobility

Chair

15 Rotations in Each Direction

Neck Rolls

When doing Neck Rolls, it is important to do three things in order to properly stretch the muscles of the neck: 1) keep your shoulders perfectly level, 2) keep your face oriented forward, and 3) roll your head slowly. It should take 30 seconds to make one complete revolution.

Step 1: Step 2:

Step 3: Step 4:


The Chair Neck Stretch The Chair Neck Stretch can be used to decrease the

tightnessof the trapeziusand levatorscapulae,aswellas thescalenemuscles.TodotheChairNeckStretch,scootuptothefront edge of your chair and sit up straight. With your righthand,graspthebottomoftheseatofyourchair.Reachoverthetopofyourheadwithyourlefthandandplaceitontherightside of your head. Gently lean toward the left while tippingyourheadtotheleftuntilyoufeelagoodstretchintheneckandshouldermuscles.Holdthisstretchfor30-45seconds,thenswitchsides.

Youcanvarythemusclesstretchedbyplacingyourhandondifferentpartsofyourchairseatandleaningyourheadatdifferentangles.Tostretchprimarilyyourtrapeziusandlevatorscapulae,gripyourseatjustbehindyourhipandtiltyourheadslightly forward and to the side. To stretch primarily yourscalenes,gripyourseatataboutyourmid-thighand tiltyourhead slightly backward and to the side. Remember that themusclesoftheneckaresmallandsomewhatfragile,sostretchgentlyandholdwithoutbouncing.


Benefits:

Equipment Needed:

Time / Repetitions:

Neck Mobility

Chair

30-40 Seconds on Each Side

The Chair Neck Stretch

Place your hand on the side of your head and gently pull to increase the stretch on your neck muscles.

Tilt your head to the side until you feel a stretch.

Grip the underside of your seat with one hand.

Place your feet flat on the floor.


The Wall Posture This simple exercise is designed to directly counteract

the unhealthy neck and upper back posture found in peoplewhoworkatdeskjobs;namely,theheadbeingcarriedtoofarforwardandthehunchingoftheupperback.

Todothisexercise,simplystandupagainstawall,makingsurethatyourheels,pelvis,shouldersandthebackofyourheadarealltouchingthewall.Makesurethatyourheadstayslevelandthatyouglideyourheadbackward,ratherthantiltingyourheadbackinordertotouchthewallwithyourhead.Thiswillrequireyoutopullyourchindowntowardyourchestabit.

Onceyouhavesuccessfullypositionedyourself intothisWallPosture,slowlystepawayfromthewallandgoaboutyourbusinesswhileholdingthepostureaslongaspossible.Ifyouhavedonethiscorrectly,itwillprobablyfeelsomewhatunusualto walk around like this. But don’t worry, you don’t look asfunnyasyou feel.Asamatterof fact, to everyoneelse,youprobablylookbetter.Peoplewithgoodposturelookbetterthanthosewithbadposture.

It is important that you try to hold this posture whileyougobackaboutyourbusinessinordertoretrainyourbodymechanics.Forthisreason,mostpeoplefinditnecessarytodothisexerciseseveraltimesthroughoutthedayasacheckupontheirposture.


Benefits:

Equipment Needed:

Time / Repetitions:

Neck and Upper Back Posture

Wall

Maintain as Long as Possible

The Wall Posture

Step 1: Step 2: Step 3:

Stand up against a wall so that your shoulders, hips and heels are all touching the wall.

Keeping your head level, draw your neck back until the back of your head touches the wall.

Step away from the wall while maintaining this new head posture. Keep this head posture as long as you can while you work.


Stiff-Leg Deadlifts With the exception of abdominal muscle strengthening,

the Stiff-Leg Deadlift is the single-most important exerciseto strengthen and recoordinate all of the muscles of the lowbackandpelvis.Todothisexercise,youwillwanttostartbystandingupstraightwithyourfeetaboutshoulderwidthapart,apairofdumbbellsinyourhandsandyourkneesbentslightly—about10-15degrees.Theobjectistobendforwardatthehips,allowingthedumbbellstodropjustbelowthekneesandthentostraightenbackupagain,allthewhilekeepingyourheadup,yourbackstraight,andyourkneesbentslightly.

Itisveryimportantwhenbendingatthehipsthatyoudonotcheatandbendatthewaist.Ifyoudothisexercisecorrectly,youshouldfeelmostoftheexerciseinyourhamstringsratherthaninyourlowback.Ifyoufeelitmostlyinyourlowback,itmeansthatyouarenotpushingyourhipsbackfarenoughandthatyouarebendingatthewaist.Manypeoplefindithelpfultoimaginethattheyarecarefullysittingdownonachairbehindthemwhilekeepingtheirbackstraight.

You will want each repetition of lowering the weightsdownandliftingthembackuptotakeapproximatelysixtoeightseconds.Oneother thingabout theStiff-LegDeadlifts: sinceyouareworkinglargemuscles,youwillwanttousedumbbellsthatareheavyenoughtochallengethemuscles;15-25pounddumbbellsareprobablyagoodplacetostart.


Benefits:

Equipment Needed:

Time / Repetitions:

Low Back Strength and Coordination

Pair of Dumbbells

10-15 Repetitions

Stiff-Leg Deadlifts

Step 1:

Step 2:

Bend forward at the hips. You should feel a stretch in the back of your legs.

Keep your back straight. Don’t bend at the waist.

Keep your chin up.

Hold a pair of dumbbells in your hands.

Bend your knees slightly.

Draw your shoulders back.

Allow weights to drop below your knees.


Pelvic Tilts PelvicTiltsareoneoftheeasiestexercisestohelpincrease

abdominal strength. To do this exercise, stand up straightandplaceyourhandsonyourhips.Exhalecompletelywhilecontractingyourabdominalmusclesandtiltingyourpelvisasshowninthepictureontheoppositepage.Holdthispositionforthreeseconds,theninhaleandallowyourbodytoreturntothestartingposition.Eachrepetitionshouldtakeapproximatelythreetofiveseconds.

DependingontheconditionofyourbodywhenyoubegindoingPelvicTilts,youmayfeelyourabdominalsgettingagoodworkoutfromthisexercise,butdon’tbediscouragedifyoudonotfeelthisatfirst.

Youcanmakethisexerciseevenmoreintensebydrawingyourabdomeninasfarasyoucanafteryoucompletelyexhale.Youshouldfeelacontractioninyourobliquemusclesjusttothesideofyourabdominals.Thisextracontractionoftheobliqueshelpstoflattenthebelly.


Benefits:

Equipment Needed:

Time / Repetitions:

Abdominal Strength

None

As Many as Possible

Pelvic Tilts

Step 1: Step 2:

Exhale completely while contracting your abdominal muscles as tightly as you can.

Push your hips forward by contracting your glute muscles.

Stand up straight and place your hands on your hips.


Chair Crunches ChairCrunchesaredesigned tohelp increaseabdominal

strengthwhileimprovingbalanceandcoordination.Todothisexercise, scoot forward in the seatofyourchair so thatyourbuttocksrestonthefrontedgeoftheseatbutthebacksofyourlegs are not touching the chair. Keeping your back straight,leanbackslightlyandgripthearmrestsofyourchairwithbothhands.Usingyourabdominalmuscles,raiseyourkneesasfartowardyourchestasyoucan.Holdthispositionforonesecondandthenslowlyloweryourkneesbackdown.Eachrepetitionshouldtakeapproximatelythreetofourseconds.

Youcandecreasethedifficultyofthisexercisebykeepingyourkneesbentsothatyourfeetstayclosetoyourbody.Themoreyoustraightenyourlegs,themoredifficultthisexercisebecomes.

DependingontheconditionofyourbodywhenyoubegindoingChairCrunches,youmayfeelyourabdominalsgettingagoodworkoutfromthisexercise,butdon’tbediscouragedifyoudonotfeelthisatfirst.Initially,youmayfeelitmoreinyourlowbackor even legs.This is commonwhen the abdominalmuscleshavelosttheirnaturalcoordination.Justkeepatitandsoonyourabdominalmuscleswillcomearound.


Benefits:

Equipment Needed:

Time / Repetitions:

Abdominal Strength

Chair

As Many as Possible Without Pain

Chair Crunches

Step 1:

Step 2:

Grip your armrests for support.

Scoot up to the front edge of your chair.

Straighten your legs out in front of you so that your heels rest on the floor.

Note: You can increase the intensity of this exercise by not allowing your heels to touch the floor each time you straighten your legs.

Draw your knees up as close to your chest as you can.


The Cobra Stretch TheCobraStretchisgreatforimprovingtheflexibilityof

theabdominalandpsoasmusclesaswellasincreasingmobilityin the lowback.Whendoing this exercise,be sure thatyourchairispushedupagainstawallsothatitdoesn’tmoveawayfrom you. To do the Cobra Stretch, stand facing your chair,with your feet shoulderwidth apart and about 24”-36” awayfromtheedgeofyourchair.Leanforwardandgripthecenterofyourarmrests.Keepingyourarmsstraight,allowyourpelvistodroptowardtheseatofyourchairandliftyourchintowardtheceiling.Youshouldfeelaconsiderablestretchintheabdom-inalswhenyoudothisstretchcorrectly.

Youcanadjusttheintensityofthestretchbyhowfaryouplace your feet from your chair. The farther away your feetare, the more intense the stretch will be on your abdominalmuscles.

Dependingonthestrengthofyourupperbody,youmayfinditdifficulttosupportyourweightwithyourarmsforverylong. If this happens, you can step forward with your feetslightlytodecreasetheweightsupportedbythearmsandmakesurethatyoukeepyourelbowsstraight.Afterafewweeksofdoingthisstretch,yourarmswillbecomestrongeranditwillbeeasiertosupportyourself.

Discontinue doing this stretch if you feel pain in yourlowbackandjuststickwiththeotherlowbackexercisesandstretchesforacoupleofweeksbeforetryingthisstretchagain.Asyourbackbecomeshealthier,youshouldbeabletodothisstretchwithoutexperiencingbackpain.


Benefits:

Equipment Needed:

Time / Repetitions:

Flexibility in the Low Back

Chair

30-45 Seconds

The Cobra Stretch

Step 1:

Step 2:

Keep your legs straight.

Grip the arm rests of a sturdy chair.

Bend forward at the hips.

Keep your arms straight.

Place your feet 36”-48” from the chair.


Drop your hips toward the seat of the chair.

Look up toward the ceiling.

Keep your arms straight.


The Chair Low Back Stretch Thisstretchisaquickwaytoreducetensioninthelowback

andisperfectforamini-breakduringtheday.Todothisstretch,scootforwardtothefrontpartofyourseatandstraightenyourlegs.Allowingyourspinetobendforward,reachyourhandsasfardownthefrontofyourlegsaspossibleandallowyourheadtodroptowardyourthighs.Takeslow,deepbreathsfor30-45seconds,thensitbackupagain.

Ifyouhaveadifficulttimegettingyourlowbacktobendforward, which many people do, it could be for a couple ofreasons. The first is that if your hamstring muscles are tootight,theywillholdyourpelvisinplaceandnotallowittorollforward.Ifyourpelviscannotrollforward,yourlowbackwillnotbeabletobendasfarforward.Ifthisisthecasewithyou,doinghamstringstretcheswillhelp.

Theotherreasonwhyyoumaynotbeablerollyourbackforwardisthatthejointsinyourlowbackarestuckandarenotallowingthevertebraetomovecorrectly.Thisisverycommonamongpeoplewhoworkatdeskjobs.Theonlywaytogetthejointsinthelowbackmovingcorrectlyagainisthroughchiro-practiccare.Ifthisstretchisdifficultforyou,itisagoodideatohaveyourlowbackcheckedoutbyachiropractor.


Benefits:

Equipment Needed:

Time / Repetitions:

Decrease Tension in the Low Back

Chair

30-45 Seconds

The Chair Low Back Stretch

Bend as much as you can at your hips.

Allow your upper back to bend forward.

Reach toward your feet.



Scoot up to the front edge of your seat.


The Glute Medius Stretch TheGluteMediusStretchisveryeffectiveinreducingthe

stressinthehipandbuttockarea.Todothisstretch,scootuptothefrontpartofyourseatandrest theankleofonelegonthethighof theother.Situpniceandstraightandplacebothhands around the knee of your topmost leg, interlacing yourfingers.Usingagentlepull,drawyourkneeuptotheoppositeshoulderandholdthepositionfor30-45seconds.Thenswitchlegs and do the same stretch to the other leg. If you do thisstretchcorrectly,youshouldfeelagoodstretchinthebuttock.

Thisstretchisveryimportantforpeoplewhositalotatworkbecause themuscles in thebuttocksandpelvisbecomeverytight.Thistightnesscontributestopainandlossofflexi-bilityinthelowback.

Ifyoufindthatyoudon’thaveenoughflexibilitytocrossyourlegsaspictured,youcanstartbygrippingonekneewithboth of your hands and pulling your knee toward your chestandholdingthestretchfor30-45seconds.Overtime,theglutemedius and piriformis muscles will relax and allow you toperformthestretchasshown.


Benefits:

Equipment Needed:

Time / Repetitions:

Pelvis and Hip Flexibility

Chair


The Glute Medius Stretch

Step 1: Step 2:Sit up straight in your chair.

Cross one leg over the other and grab your knee with both hands.

Keeping your back straight, pull your knee up as high up toward the opposite shoulder as you can. Hold the stretch for 30-45 seconds.


The Psoas Stretch A tight psoas muscle is one of the biggest contributors

to the low back pain experienced by most people who sit atwork.This stretch is designed to decrease the tension in thepsoasmuscle and improve themobility andflexibility in thelowback.Todothisstretch,startwithbothfeettogether,yourbackstraightandoneofyourhandsrestingonyourchairorawallforbalance.Takealargestepbackwithoneofyourlegsasshowninthepictureontheoppositepage.Keepingyourbackleg straight and allowing your front leg to bend at the knee,pushthehipofyourbacklegforwarduntilyoufeelastretchintheupperinsidefrontpartofthethigh.Holdthisstretchfor30-45seconds,thenswitchlegs.

The key to doing this stretch is keeping the hips in thecorrectposition.Ifyoudonotfeelastretchintherightplace,it is likely thatyouareallowingyourhips to turn to thesideandarenotkeepingthemfacingthefront.Theotherthingthatcouldbehappeningisthatyoumaybetryingtokeepyourbackfootflatonthefloor.Inorderforthebacklegtohaveenoughmobilitytostretchthepsoasmuscle,itwillbenecessarytoraiseyourheel.

Ifyouhavegoodbalance,youcanincreasetheintensityofthestretchbyraisingyourhandsaboveyourheadandtippingyourupperbodybackwardsslightlywhilelookingattheceiling.Thisoffersyoutheaddedbenefitofstretchingtheabdominalmusclesatthesametime.


Benefits:

Equipment Needed:

Time / Repetitions:

Low Back and Pelvis Flexibility

None


The Psoas Stretch

Stand up straight and place your hands on your hips.

Push the hip of your back leg forward until you feel a stretch in the groin area.

Take a large step back with one leg and keep your back leg straight. It is normal for your heel to come up off the floor during this stretch.

Allow your front leg to bend.


The Lunge YoucandoLungeswithorwithoutweightsdependingon

yourphysicalcondition.IfyouhavenotdoneLungesbefore,Isuggestthatyoustartwithoutweights.TodotheLunge,startwithyourfeettogetherandonehandrestingonthebackofachairforbalance.Stepbackwithonelegsothatyourlegsareabout60degreesapart.Keepingyourbackstraight,allowyourkneestobenduntilyoutouchthefloorwiththekneeofyourbackleg,thenstraightenyourlegsagain.Repeatthisexercise10-15timesforeachleg.

Ifyouhavekneeproblems,youmayhavetomodifytheLungesomewhattomakeiteasieronyourknees.Onewayofdoingthisistoplaceaphonebookortwoonthefloorinfrontofyourbacklegsothatyourbackkneeonlydropstowithinsixinchesfromthefloor.Ifthisisstilltoostressfulforyourknees,justgodownasfarasyoucan.Thefurtherdownyoucango,thebetter,aslongasitdoesn’tstrainyourknees.

Thisisagreatexercisetoimprovethestrengthandflexi-bilityinthequadricepsandglutemusclesaswellastoimproveyour overall coordination and sense of balance. After doingLunges for a while, you will notice that it is easier to climbstairs,easiertosquatdowntograbsomethingoffofthefloor,and that therewillbe lesssoreness inyourbuttocksand legsfromprolongedsitting.


Benefits:

Equipment Needed:

Time / Repetitions:

Quadriceps and Glute Strength

Chair

10-15 Repetitions for Each Leg

The Lunge

Step 1:

Step 2:

Stand up straight.

Place your hand on your chair or a wall for balance.

Step back with one leg so that you are in a wide stance.

Your front foot should remain stationary during the exercise.

Keep your torso upright.

Allow your front knee to bend.

Lower your knee until it touches the floor.


Calf RaisesCalfRaisesaregreatforimprovingthestrengthandflexi-

bilityofyourcalfmuscles.TodoCalfRaisesyouwillneedaphonebookorastairstep.Beginbyplacing theballofyourfooton theedgeof thesteporphonebookso thatyourheelhangsfreelyintheair.Slowlyloweryourheelasfarasyoucan,thenraiseyourheelupashighasyoucanandholdthisforonesecond.Youwillprobablyhavetoplaceyourhandonthebackofyourchairoronawalltomaintainyourbalancewhendoingthisexercise.Repeatthisexercise20-30times.

Oneoftheproblemswithadeskjobisthatmostpeoplebegintosuffertheeffectsfromdecreasedcirculationinthelegs.Theveinsinyourlegsrequiretheexerciseofthelegmusclesinordertomoveyourbloodbacktoyourhearteffectively.Whenthisdoesnothappen,youcandevelopvaricoseandspiderveinsaswellasswellingaroundtheankles.

The leg exercises in this section will go a long way tocounteracting the decreased circulation in the legs, which isassociatedwithsitting.


Benefits:

Equipment Needed:

Time / Repetitions:

Calf Strength

Stair Step or Phone Book

20-30 Repetitions

Calf Raises

Step 1:

Step 2:

Note: When doing Calf Raises, you will want to place your hand on a chair or a wall to help maintain your balance.

Place the ball of your foot at the edge of the phone book, allowing your heels to hang over the edge.

Lift your heels up as high as you can and hold them in this position for one second before lowering them back to the floor.

As an alternative, you can do this exercise on a stair step or any other object that is at least two inches high. To make this exercise a bit more challenging, try doing this exercise using only one leg at a time.


The Quadriceps Stretch

TheQuadricepsStretchisagreatwaytoreducethetensionandimprovetheflexibilityinthefrontofthethigh.TodotheQuadricepsStretch,startbystandingnexttochairorawallandplacingyourhandonitforbalance.Raiseonefootbackwardsby bending your knee and grasping the foot with your freehand. Gently pull your leg back and press your foot againstyourbuttockuntilyou feela stretch in the frontpartofyourthigh.Holdthispositionfor30-45seconds,thenslowlyreleaseyourhandfromyourfootandallowyourfoottodropbacktothefloor.Repeatthisstretchontheoppositeleg.

Sincethequadricepsaresuchbigmusclegroups,youwillnoticeanimmediatedecreaseinyouroveralltensionleveljustbydoingthisstretch.Thismaneuveralongwiththenext twostretchesfor thehamstringsand thecalvesshouldbedoneatleastonceadayformaximumbenefit.Irecommenddoingeachofthesestretchestwiceperday,onceearlyandonceinthelaterpartoftheday.


Benefits:

Equipment Needed:

Time / Repetitions:

Quadriceps Flexibility

None


The Quadriceps Stretch

Stand up nice and straight and place your hand on a chair or a wall for balance.

Do not lean forward during the stretch.

Bend your knee and grab your foot with your hand.

Allow your knee to move back until you feel a stretch in the front of your leg.


The Triangle StretchTheTriangleStretchisgreatforimprovingtheflexibility

of the hamstrings and adductors. To do this stretch, start byfacingyourchair;placebothhandsonthearmrestsandplaceyourfeetasfarapartasyoucomfortablycan.Slowlybendatthehips so that yourpelvis dropsbackbehindyour feet andyourbodydropstowardtheseatofyourchair.Youshouldfeelagoodstretchinyourhamstrings,aswellasintheinsidepartofyourupperleg.Holdthisstretchfor30-45secondswithoutbouncing.

Ifyoudon’t feel a stretch in thebackofyour legs,youmaybedoingoneof three things incorrectly.First, youmayhaveyourfeettoofarawayfromthechair;trymovingyourfeetalittlecloser.Second,youmaynothaveyourfeetspreadfarenough;trymovingthemalittlefartherapart.Third,youmaybebendingatthewaistinsteadofatthehips;trybendingmoreatthehipsasintheStiff-LegDeadlifts.

TheTriangleStretchisamustforpeoplewithdeskjobs,asprolongedsittingcausesthehamstringstotightenup.Ifyoudothisstretchregularly,youwillnoticeanimprovementinyourflexibility,youwillbemorecomfortablewhenyouhavetositforlongperiods,anditwillevendecreasethestressonyourlowback,helpingtoreducebackpain.


Benefits:

Equipment Needed:

Time / Repetitions:

Hamstrings and Adductor Flexibility

Chair

30-45 Seconds

The Triangle Stretch

Step 1:

Step 2:



Spread your feet about double shoulder width apart.


Lean backward until you feel a stretch in the backs of your legs. You may also feel a stretch on the inside of your thighs.


Place your hands on the armrests of a chair and lock your elbows.


The Calf StretchTheCalfStretchisoneofthreeimportantstretches,along

withtheTriangleStretchandtheQuadricepsStretch,thatwillkeepyourlegsflexibleandrelaxedduringalongdayatwork.Todothisstretch,startbyfacingawallapproximatelyanarm’slengthaway.Placebothhandsonthewallandtakeabigstepbackwithoneofyourlegs,allowingthelegclosesttothewalltobendattheknee.Gentlyallowyourbackheeltodroptowardtheflooruntilyoufeelastretchinyourcalfmuscles.Holdthisstretchfor30-45secondswithoutbouncing,thenswitchlegs.

Asyou read in theCalfRaises exercisedescription, thecalf muscles are not only responsible for walking, but theyalsohelpwithpumpingbloodbacktotheheart.Whenthecalfmuscles, and to some degree the hamstrings, are chronicallytightanddon’tgetenoughexercise,bloodtendstopoolinthelowerlegsandcanleadtopainfulvaricoseveinsandswellingintheankles.


Benefits:

Equipment Needed:

Time / Repetitions:

Calf Flexibility

Wall


The Calf Stretch

Place your hands against a wall.


Place the leg you are going to stretch behind you as far as you can.

Allow your front knee to bend.

Slowly drop your heel to the floor so that you feel a stretch in your calf muscles.


Desk Push-UpsDeskPush-Ups are a greatway to improve the strength

ofthepecmajormuscles.Todothisexercise,startbyplacingbothhandson theedgeofyourdesk.Stepbackso thatyourbodyisangledabout45degreesfromthefloorandholdyourbodyawayfromyourdeskwithyourarmsstraight.Bendyourelbowsandloweryourbodyallthewaydownuntilyourchesttouches the frontedgeof thedesk, thenstraightenyourarmsagaintoraiseyourbodybackup.Repeatthisexerciseforatotalof10-20repetitions.

Ifyouhaven’tdonemuchstrengthtraining,thisexercisemayseemverydifficultorimpossibleatfirst.Ifyouareunabletodoatleasttenpush-upswhereyoutouchyourchesttoyourdesk,startoutbyonlygoingdownhalfway.Itisimportanttodoatleasttenrepetitionsinordertoworkthemuscleenoughtoincreasestrength.Asyoubecomestronger,youwillbeabletodropyourbodycloserandclosertoyourdesk.Oneotherthingthatyoucandoifyoufindthisexercisetoochallengingatfirstistoplaceyourfeetclosertoyourdesk.Thecloseryourfeetaretoyourdesk,theeasierthisexercisewillbe,atleasttoapoint.Youcanmodify thisexerciseasyouneedas longasyouareabletodotheexercisecomfortably.


Benefits:

Equipment Needed:

Time / Repetitions:

Pec Major Strength

Desk

10-20 Repetitions

Desk Push-Ups


Place your feet back far enough so that your body makes a 45 degree angle to the floor.

Place your hands on the edge of your desk.

Bend your elbows and lower your chest to your desk, then push yourself back up.


Step 1:

Step 2:


The Stick-Em Up StretchTheStick-EmUpStretchisgreatfordecreasingthetension

ofthepecminormuscle,allowingtheshoulderstorollbacktoahealthierpostureanddecreasinganytinglingandnumbnessinthearmsthatmaybepresent.ThisstretchiscalledtheStick-EmUpstretchbecauseyoustartbyassumingthepostureoftenseen inoldWesternmovieswhen thevillainsays“Stick ’emup!”Yourupperarmsshouldbeparalleltothefloor,withyourelbowsbent90degreessothatyourhandsareraisedaboveyourheadwithyourpalmsfacingforward.Withyourarmsinthatposition,stepintoadoorwaysothatyourforearmsrestagainstthedoorframe.Besurethatyourfeetarecenteredwithinthedoorway.Gentlypushyourhipsforwarduntilyoufeelastretchinyourupperchestandshoulders.Holdthispositionwithoutbouncingfor30-45seconds,thenstepawayfromthedoorwayandallowyourhandstodroptoyourside.

It is important that thisstretchbedoneonadailybasis.Whenthepecminoristight,itcausesoneofthemajorcompo-nents of the Foreward Head Posture—the dreaded forwardshouldersandtheresultanthunchingoftheupperback.


Benefits:

Equipment Needed:

Time / Repetitions:

Pec Minor Flexibility

Doorway

30-45 Seconds

The Stick-Em Up Stretch

Face your palms forward. Bend your elbows 90 degrees and raise your upper arms so that they are parallel to the floor.

Place your forearms against a door frame.

Stand up straight and gently lean forward until you feel a stretch in your upper pecs. Hold this position for 30-45 seconds.

Bring your feet into the doorway so that you are not bending forward.


Dumbbell Curls TheDumbbellCurlisthesimplest,mosteffectivewayto

improvethestrengthinthebicepsmuscle.Todothisexercise,startbystandingupstraightandholdingonedumbbellineachhand; palms facing forward. Using only the muscles in yourarm,lifttheweightuptoyourshoulderbybendingyourelbow.Once you raise the weight as far as you can, gently lower itbackdownagain.Oneentirerepetitionshouldtakethreetofourseconds.

Itisimportantwhendoingthisexercisetokeepyourelbowslockedtoyoursideandnotmovethemforwardorbackward—that’scheating.Theotherimportantthingistokeepyourbodyfromswayingbackwhenyouraisethedumbbell—that’salsocheating. My favorite way to do this exercise is to alternatehandssothatwhileIamraisingadumbbellwithonehand,Iamloweringthedumbbellintheother.Butyoumayprefertoonlyexerciseonearmatatime.Eitherwayisokayaslongasyoudo10-15repetitionswitheacharm.Aswiththeotherexerciseswhichutilizeweights,ifyouareabletodo16repetitions,youneedtoincreasetheweightyouarelifting.Ifyouareunabletodotenrepetitions,youwillneedtodecreasetheweightyouareusing.

This exercise is particularly effective in reducing thetightness inyourbicepsifyouimmediatelyfollowitupwiththeBicepsDoorStretch.


Benefits:

Equipment Needed:

Time / Repetitions:

Biceps Strength

Pair of Dumbbells

10-15 Repetitions for Each Arm

Dumbbell Curls

Step 1: Step 2:

Raise the dumbbell up to your shoulder, then lower it back down again.Keep your back straight.

Hold your elbows tight to your side.

Hold a dumbbell ineach hand with your palms facing forward.


Chair Dips Thisexercisedoeswondersforthestrengthofthetriceps

muscleand,toalesserdegree,themusclesinthefrontoftheshoulder.Todothisexercise,startbyleaningagainsttheedgeofyourchair,placeyourhandsoneithersideandgripthearmsof your chair. Move your hips about 12”-18” away from theedgeofthechairbymovingyourfeetforward,whilekeepingyour arms straight and your hands gripping the arms of thechair.Keepingyourbackstraightandyourheadup,loweryourhipsasfarasyoucantowardthefloorbybendingyourelbows,thenstraightenyourarmstoliftyourselfupagain.Repeatthisexerciseforatotalof10-15repetitions.

Dependingonyourcondition,youmayfindthisexercisetobeverydifficult.Don’tworry ifyoucannotdo ten repeti-tions, or even five repetitions for thatmatter,when you firsttry thisexercise. Ifyou justkeepdoingChairDips,youwillgraduallybecomestrongerandtheywillbecomeeasier.

Onetrickthatworkswellwhenyoucannotdotenrepeti-tions of a particular exercise is to break up the routine intosmaller chunks.Youmaywant to do five repetitions, take ashortbreak,thendofivemore.Youcanevenbreakitintotwo-repetition chunks if you have to, and do two repetitions fivetimesthroughouttheday.


Benefits:

Equipment Needed:

Time / Repetitions:

Triceps Strength

Chair

10-15 Repetitions

Chair Dips

Step 1:

Step 2:

Place your hands either on the arm rests or the seat of a stable chair.Look straight ahead.

Place your feet out in front of you far enough so that there is 12”-18” of space between your hips and the chair seat.

Lower your hips toward the floor by bending your elbows, then push yourself back up again.Look straight ahead.



The Overhead Press TheOverheadPressisagreatoverallexercisetoimprove

thestrengthinthetricepsandshoulders.Beginbygraspingapairofdumbbellsandraisingthemuptoyourshoulders,palmsfacing forwardas shown in thepictureon theoppositepage.Raisetheweightsaboveyourheadbystraighteningyourarmsandbringtheweightstogethersothattheytouch.Thengentlylower the weights back down to the level of your shoulders.Repeatforatotalof10-15repetitions.

Ifyouhaveneverdonethisexercisebefore,yourarmsmayfeelfairlywobblyanduncoordinated.Thisisnormalandwillgoawayafteracoupleofweeksofdoingtheexercise.Itisalsocommonforpeoplewhohavenotdonethisexercisebeforetofeelliketheirmusclesarenotgettingaverygoodworkout.Thishappensbecauseyouareaskingyourmusclestoworkinawaythattheyarenotusedto,sotheywillbeabituncoordinated.Justkeepdoingtheexerciseandyouwilleventuallyfeelyourmusclesbegintogetagoodworkout.

It is importantwhendoing theOverheadPress that twobasicsafetyrulesarefollowed.Thefirstisthatyoushouldnotuse a weight that is too heavy for you. If you cannot do tenrepetitions, you need to use a lighter weight. The second isthatyoushouldnotusedumbbellsthathaveremovableplates.Instead,usesolid-cast,one-piecedumbbellsthatcannotcomeapartandcauseinjurywhentheyareraisedaboveyourhead.


Benefits:

Equipment Needed:

Time / Repetitions:

Shoulder and Triceps Strength

Pair of Dumbbells

10-15 Repetitions

The Overhead Press

Step 1: Step 2:

Raise the dumbbells above your head as high as you can until they gently touch.

Hold a dumbbell in each hand with your palms facing forward.

Sit up straight.



The Biceps Door Stretch TheBicepsDoorStretchisaveryeffectivewaytodecrease

thetightnessinthebicepsmuscles.Todothisstretch,beginbygrippingtheframeofadoorsothatyourthumbpointstowardthefloor as shown in thepictureon theoppositepage.Slideyourhanduptojustbelowthelevelofyourshoulder.Turnyourbodysothatyourarmisdirectlybehindyouandyourshouldersareparalleltothewall.Gentlypushyourpelvisforwarduntilyoufeelastretchinyourupperarm.Holdthestretchfor30-45 seconds, then switch arms and do the same. When youswitcharms,youwillhavetomovetotheothersideofthedoorframe.

Thisstretchcanbeabittricky.Ifyoudonotfeelastretchinyourarm,youareprobablydoingoneoftwothingsincor-rectly.The first andmost commonmistake thatmost peoplemakeisthattheirshouldersarenotparalleltothewallwherethe door is located. Make sure that your shoulders are linedupwiththewallandnotinastraightlinewithyourarm.Thesecond mistake is not raising your hand high enough behindyou.This is easily correctedby simply slidingyour handupfurther.Aslongasyourshouldersaresquarewiththewall,youwilleventuallyreachapointwhereyoufeelastretchinyourbicepsmuscle.

You can make this stretch even more effective byperforming it immediately following your Dumbbell Curlswhenyourmusclesareniceandwarm.


Benefits:

Equipment Needed:

Time / Repetitions:

Biceps Flexibility

Doorway


The Biceps Door Stretch

IMPORTANT: Make sure that your shoulders are parallel to the wall. If your torso twists so that your shoulders are more in line with your arm, you will not experience any stretch in the biceps.

Grip a door frame so that your thumb is pointing toward the floor.

Keep your head up and your back straight.

Push your hips forward until you feel a stretch in your biceps muscle. Hold for 30-45 seconds.


The Wrist Stretch TheWristStretch isdesigned todecrease the tension in

yourforearmsandwrists.Todothisstretchstraightenoutoneof your arms and allow your wrist to relax.Take your otherhandandgentlypullyourwrist intofurtherflexionasshowninStep1inthepictureontheoppositepage.Holdthisstretchfor30-45seconds, thenswitchdirectionsandpullyourhandupwardstostretchtheforearmflexors.Holdthisstretchfor30-45seconds,thenswitchhands.

To get the most out of this stretch, it is best to do it atleasttwiceperday;threetimeswouldbeevenbetter.Becarefulnottopulltoohardonyourhandandover-stretchthemusclesin your forearms.Those muscles are fairly small and can bestrainedeasily.

Ifyousuffer fromCarpalTunnelSyndrome, this stretchmay cause some tingling in your hands. Minor tingling isprobablynotamajorconcernandshouldimproveafterafewdaysofdoingthisstretch.However, if thepainor tinglinginyourhandsismoderatetosevere,onlydotheWristStretchtothepointwherethepainbegins,thenbackoffabit.

WhenyouexperiencetinglinginyourhandsbydoingtheWrist Stretch, it indicates that the median nerve which runsthrough the center of your wrist is being pinched.You don’twanttopinchittoomuchoryoumaycausethenervetobecomeirritatedorinjured.Soremember,alittletinglingisokaywhendoingtheWristStretch,butalotoftinglingorpainisasignthatyouareoverdoingitabit.


Benefits:

Equipment Needed:

Time / Repetitions:

Wrist and Forearm Flexibility

None

30-45 Seconds

The Wrist Stretch

Step 1:

Step 2:

Hold your arm out straight.

Pull your wrist forward with your opposite hand. For more of a stretch, curl your fingers into a loose fist during this stretch.

Hold your arm out straight.

Pull your wrist back with your opposite hand. Hold this stretch for 30-45 seconds.


The Prayer Stretch This stretch is great for decreasing the tension in your

hands, fingers, andwrists.To do the Prayer Stretch, start byspreadingyourfingersapartalittleandtouchingthefingertipsof your two hands together, keeping your fingers straight.Gentlypushyourpalmstowardeachotherwhileloweringyourhandsjustenoughtokeepyourpalmsfromtouching,asshownin thepictureon theoppositepage.At thispoint,youshouldfeelastretchinyourhandsandwrists.Holdingtheseparationbetweenyourpalms,rotateyourwristssothatatoneextremeyourthumbislevelwithyourstomachandattheotherextremeyourlittlefingertouchesyourbeltline,asshowninthepicturesontheoppositepage.

Thisstretchreallyneedstobedonegentlyandoften.Themusclesandconnectivetissuesinyourhands,fingers,andwristsareverysmallandpronetostrain,sogoforagoodstretch,butdon’toverdoit.Sincepeoplewithdeskjobstendtoholdtheirhandsinasemi-closedpositionmostoftheday,thisstretchwillreallyhelpre-establishnormalflexibility.


Benefits:

Equipment Needed:

Time / Repetitions:

Hand and Wrist Flexibility

None

30-45 Seconds

The Prayer Stretch

Step 1:

Step 2:

Touch your fingertips together and point your fingers toward the ceiling.

Gently press your hands together without allowing your palms to touch, until you feel a stretch. Hold for 30-45 seconds.

Keeping the pressure on your fingertips, rotate your wrists so that your fingers point toward the floor. Hold for an additional 20-30 seconds.


Recommended Resources

For training, always work with a certified professional.Someofthebesttrainersarecertifiedthroughtheseorganiza-tions:

• IDEA Health & Fitness Association• National Strength and Conditioning Association (NSCA) • National Academy of Sports Medicine (NASM)• American College of Sports Medicine (ACSM)

Nutrition

11

Thinkaboutthisforamoment:everysinglecellinyourbody ismadeup from thematerial that youput intoyourmouth.Theoldsaying“garbagein,garbageout”

is especially truewhen it comes tonutrition. Just as ahousecannotbestrongif it ismadewithpoormaterials,yourbodycannot be healthy and strong if you don’t feed it properly.Unfortunately, too many people consume an endless streamofpizza,softdrinks,fastfoods,andprocessedsugar;andthentheywonderwhythereissuchanepidemicofobesity,diabetes,heartdiseaseandcancerinourculture.Inorderfortheretobemorepeoplelesssick,itisabsolutelynecessarytomakegoodnutritionapartofourdailyroutine.

Whodoesn’talreadyknowthatthefoodsyouchoosetoeatandhowmuchofthemyoueatwillpositivelyornegativelyaffectyourhealth?Whydosomanypeopleliterallyeatthemselvestodeath?Thetruthisthatwhyyoueatismoreimportantthanwhat


youeat.Mostpeoplethesedaysdon’tsimplyeatwhentheyarehungryandstopwhentheyarefull.Millionsofpeopleusefoodasanemotionalcomfortorasanescape.Somepeoplebecomeobesetojustifyorreinforcetheirlowopinionsofthemselves;othersovereatdue todepression.Theseare thedeeper issuesthatmustbefacedinordertomakelasting,positivechangesinourdiet.

Food isnot simplyanenergy source for thebody.Eachpiece of food you put into your mouth contains hundreds orthousandsofindividualchemicalsthatinfluenceawiderangeoffunctionsinyourbody,includingyourmetabolicrate,immunefunction,emotionalstate,andyourbodyweight.Itisimportanttounderstandhowcarbohydrates,proteins,andfats influenceyourbody’sbiochemistrysothatyoucanmakeinformedchoicesabout the foods you eat. Once you understand some simpleideasaboutfood,youcanusethisknowledgetoloseweightandimproveyouroverallhealth.Inthischapter,youwilllearnhowyourbodyuses thethreebasic typesoffood—carbohydrates,fats,andproteins.Youwillalsolearnaboutcertainvitaminsandmineralsthatcanbecriticaltoyourwell-being.

Carbohydrates

Carbohydratesarethemainfuelsourcethatyourbodyusestothink,run,walk,breathe,ordojustaboutanythingelse.Nexttowater,carbohydratesarethemostconsumednutrientsintheworld.Therearethreetypesofcarbohydratesthatyouconsumeeveryday:sugars,complexcarbohydrates,andfiber.


In order for the body to use the sugars and starches infood,itmustfirstbreakthemdowntoaformthatcanbeusedbyyourbody’scells.Thefirststepofthedigestionprocessesoccurs inyourmouthbyanenzymecalled salivaryamylase.Thisenzymebeginstheprocessofbreakingdownstarchesintosimplesugars.Oncefoodreachesyourstomach,thedigestionofcarbohydratesstops.Itbeginsagainonceyourfoodleavesthestomachandentersthesmallintestine.

Themainpurposeofthedigestionprocessistoconvertthecarbohydratesyouconsumeintoasimplesugarcalledglucose.Glucose is the form of carbohydrate that is the primary fuelsourceforthebrain,centralnervoussystem,andnearlyeveryothercellinyourbody.

Toensureareadilyavailablesupplyofglucose,thebodystores it in the muscle and liver in a form called glycogen.Glycogen is then converted back to glucose any time yourbloodglucoseleveldropstoolow.Ifyourbodyusesupallitsglycogen,itwillstartbreakingdownmuscleinordertoprovideyourvitalorganswiththeglucosetheyneedtofunction.

The two major hormones that help regulate the level ofglucose in your blood are insulin and glucagon. Insulin is ahormonethatisreleasedwhenyourbloodglucoselevelsrise,astypicallyoccursafteryouconsumefoodcontainingcarbohy-drate.Thefunctionofinsulinistosignaltheliverandmusclecellstoremovetheexcessglucosefromthebloodandstoreitasglycogen.


Glucagon has the opposite effect. When your bloodglucoselevelsbecometoolow,glucagonwillsignalthemuscleandlivertoconvertglycogenbacktoglucoseandreleaseitintothebloodstream.Thebalanceofthesetwohormoneshelpstokeepbloodglucoselevelswithinafairlynarrowrange.

There are some instances when the body is unable tomaintain healthy blood glucose levels. The most commonconditioniscalleddiabetesandiscausedbyalossofnormalinsulinfunction.Thosewithdiabeteshaveanabnormallyhighblood glucose level. A much rarer condition called primaryhypoglycemiadescribesbloodglucoselevelswhichareabnor-mallylow.

Not all carbohydrates have the same effect on bloodglucoselevels.Starchesaremuchlargermoleculesthansugarsand therefore take longer to break down and enter the bloodstream.Sugars,ontheotherhand,aresimplemoleculesthatcanquicklybeconvertedintoglucoseandentertheblood.Sugarswilltendtocreateasharpspikeinbloodglucoselevels,whereasstarcheswilltendtocauseamuchmoregradualincrease.

Themeasureofafood’sabilitytoelevatebloodglucoselevelsisreferredtoasitsglycemicindex.Simplesugarshaveahighglycemicindexbecausetheycauseaveryrapidincreaseinbloodglucoselevels.Larger,morecomplexcarbohydrates,suchasstarches,havealowglycemicindexbecausetheycauseagradualincreaseinbloodglucoselevels.

High glycemic index foods—foods that contain a lot ofsugar—will tend to increase your storage of body fat. The


reasonforthisisthateachfatcellinyourbodycanrespondtoinsulin,takeglucoseoutoftheblood,andstoreit;butinsteadofstoringtheextraglucoseasglycogenlikethemusclesandliverdo,thesecellsstoretheexcessglucoseasfat.Thehigheryourblood glucose rises, the more glucose will be stored in yourfat cells. To minimize the amount of carbohydrate that endsup being stored as fat, it is important that you consume lowglycemicindexfoodssuchaswholegrains,pastas,nuts,seeds,tomatoes,beans,grapefruit,apples,andpeas.

Proteins

Proteinsarerequiredtomaintainthenormalstructureandfunctionofthebody.Whereascarbohydrates,especiallyglucose,aretheprimaryfuelsourcefor thebody,proteinsareusedasthe primary building blocks of the body tissues like muscle,bone,andconnectivetissue.Inaddition,enzymes,antibodies,hemoglobin,andevenyourDNAareallmadefromprotein.

Proteins are made up of twenty different amino acids.Twelveoftheseaminoacidscanbesynthesizedinyourbodyand thereforedonotneed tocomefromyourdiet.Thesearecalled the non-essential amino acids. The other eight aminoacids are essential amino acids and need to come from yourdiet,includingisoleucine,leucine,lysine,methionine,phenyl-alanine, threonine, tryptophan and valine. If you do not getenough of these amino acids in your diet, your body cannotrepairitself:yourimmunesystemcan’tdoitsjobproperly,your


metabolism decreases, and you feel sluggish, depressed, andtired.Theprimarysourcesoftheseaminoacidsarefromproteinsources suchasmeat,fish, cheese, eggs, soy,dairyproducts,beans,andlegumes.

Before your body can use the protein in your food, itmust first break down the protein to its individual aminoacids.Digestionofproteinbeginsinthestomachwhereacidsandproteolyticenzymesbegintheprocessofreleasingaminoacidsfromtheprotein.Someaminoacidsareabsorbeddirectlythrough the stomach lining and enter into the blood stream.The remaining protein then enters the small intestine wheredigestioniscompleted.

Once theaminoacidsenter theblood, thebodycanusethemtobuildredbloodcells,muscletissue,immunefactors,orwhateverelsethebodyneeds.Butthere’sacatch!Alltwentyaminoacidsmustbepresent in thebloodin theproperratiosinorder for thebody tomanufacturenewproteins—torepairmuscles,forexample.Ifoneaminoacidismissingorispresentin a very limited quantity, then that amino acid becomes thelimiting factor toprotein synthesis.For this reason, it isbesttoeatproteins thathaveallof theaminoacids that thebodyneeds.

Theproteinsinsomefoodshaveaminoacidprofilesthatverycloselymatchtheratiosthatthehumanbodyneeds,suchaseggs,dairy,andmeat.Theseproteinsaresaidtohaveahighbiologicalvalue(BV).Eggsareconsideredtohavethehighestbiologicalvalueandareusedasthestandardtowhichallother


proteinsarecompared.IntheBiologicalValueofProteinchart,youwillseethateggshaveaBVscoreof100.The100signifiesthat approximately100percentof theprotein ineggscanbemetabolized by the body because it so closely matches theaminoacidprofileofthehumanbody.

Otherfoodseatenbythemselves,suchasgrains,vegetables,andbeans,haveaminoacidprofilesthatdonotmatchthebody’sneedsaswell.ThesearelowerbiologicalqualityproteinsandhavelowerBVscores.However,ifyoupairedtogetherlentilsandrice,allaminoacidswouldbepresenttomakeacompleteprotein. Other complete amino acid combinations includelegumesorvegetablesandgrains; legumesorvegetablesandnuts;andmushroomsandvegetables.

Youwillnoticethatwhey(milk)proteinconcentratehasaBVof104.Is itpossible tohavea104percentof themilkproteinsabsorbed?Well,no.Whenthestandardofbiologicalvalue was initially set, egg protein had the best amino acidprofileofanyproteinknownatthetime,soeggsweremadethestandardandgivenavalueof100.Sincethen,itwasdiscoveredthathighlyconcentratedwheyproteinfrommilkactuallyhadaslightlybetteraminoacidprofilethaneggs.Insteadofchangingthestandardtowhey,itwasdecidedtojustgivewheyproteinascoreofmorethan100.

Theothermeasureoftheoverallqualityofproteinishowmuchof theproteincanbedigestedbyyourbody: this is itsPercentage of Digestion (PD) score. Some proteins such as


bone,cartilage,and tendonmayhaveahighbiologicalvaluebecauseof theiraminoacidprofiles,butarecompletelynon-digestible—thereforeyourbodycannotabsorbtheaminoacidstheycontain.Whenyouarecuttingbackonyouroverallfoodintakeinanefforttoloseweight,itisimportanttoeathigherbiological value proteins, as well as those with the highestdigestibility(PD).

Biological Value of Protein Chart

Source Protein(g)BiologicalValue

Chickenbreast(2.8oz,79g) 26 79Tuna(3.0oz,85g) 24 83Egg(1whole) 6 100Milk(1%,1cup) 8 91Leanbeef(2.5oz,72g) 22 80Lentils(1cup) 16 50Redkidneybeans(1cup) 15 50Bread(1slice,25g) 2 54Rice(1cup) 4 59Pasta(1cup) 4 54Oatmeal(1cup) 13 55Wheyconcentrate -- 104


Proteinshaveanaddedadvantageovercarbohydrates inthattheydon’tcausearapidincreaseinbloodglucoselevels:theyarelowglycemicindexfoods.Proteinswillincreaseyourbody’s metabolism more than carbohydrates and fats; theyalso provide the building blocks for many mood-elevatingneurotransmitters,suchasphenylalanineandtryptophan.

Proteinsarecriticalforbuildingleanmuscletissueandformaintainingstablebloodglucoselevels,immunefunction,andnormalbrainchemistry.Sinceproteinswithahigherbiologicalvaluemorecloselymatchtheneedsofthebody,eatinghigherbiologicalvalueproteinshas theadvantageofgivingyouthegreatest amount of usable protein for the number of caloriesconsumed.

Fats

Ofthethreemajorcomponentsoffood,fatsarecertainlythemostmisunderstoodandthemostvilified.Fatisnotthebadthingthatitisoftenmadeouttobe.Dietaryfatsarenecessaryfor the proper absorption of fat-soluble vitamins, and scien-tistsrecentlydiscoveredthatsomefatsinthedietareusedforsendingsignals to thebrain tocontrolhowmuchyoueat. Infact,allofthecellsinyourbodyaresurroundedbyamembraneoffat.That’swhyyoucangoswimmingandnotdissolveinthewater.Yourbrain, spinalcord, andentirenervous systemarelargelymadefromfat,aswellasmanyofyourhormones,suchas testosterone and estrogen. Fat provides your body with astoreofenergyandinsulationfromthecold,anditprotectsyour


organsfromphysicaldamage.Infact,nexttowater,fatisthemostabundantsubstanceinthehumanbody,ideallyaveragingabout10to20percentofaperson’stotalbodyweight.

Dietaryfatscomeinseveralforms:saturatedfats,polyun-saturatedfats,monounsaturatedfats,andcholesterol.SaturatedfatsarethefatsthatmostAmericansthinktheyneedtoavoidtoprotecttheirheartsfromdisease.Inmajorprospectivestudiestodate,however, there is little relationbetween saturated fatintake and the riskof coronaryheart disease. In fact, studieshave shown that the fat in clogged arteries is only about 26percentsaturated:therestisunsaturated.Saturatedfatsactuallyplayacrucialroleinbuildingandmaintaininghealthybones.Inorderfortheskeletalstructuretoabsorbcalcium,saturatedfatmustmakeupasignificantamountofdailydietaryfat.Inaddition, saturated fats made up of short and medium-chainfattyacids,suchascoconutoil,haveantimicrobialproperties,meaningtheyhelpprotectyourdigestivetractagainstdangerousmicro-organisms.

It is generally recommended that daily intake of fat notexceed30percentoftotalcaloriesconsumed,andthatsaturatedfatshouldmakeup20to30percentoftotalfat.Chooselower-fat meats like chicken and turkeyover processedmeatswithhighlevelsofsaturatedfats,anduseonlymoderateamountsofdairyproducts(likecheese,wholemilk,cream,andbutter).

The most frequently consumed polyunsaturated fats arevegetableoilsderived fromsoy, corn, and safflower.Certainpolyunsaturatedfats,suchas theomega-3fattyacids,help todecreaseserumcholesterol,bothLDLandHDL,andwillhelp


todecreaseinflammationinthebody.Thesegoodfatscanbefoundinhighquantitiesinflaxoil,walnuts,fish,andalgae.Itisveryimportantthatpolyunsaturatedoilsthathavebeenturnedintotrans-fatsduringtheprocessofhydrogenationbeavoidedalltogether.

Polyunsaturated fats tend to be liquid at room temper-ature,whereassaturatedfatsareusuallysolid.Inordertohavepolyunsaturated fats last longer without turning rancid, foodmanufacturersdevisedthehydrogenationprocessthatsolidifiesthese fats. These new trans-fats have been linked to cancer,atherosclerosis,diabetes,obesity,immunesystemdysfunction,low-birth-weightbabies,birthdefects,decreasedvisualacuity,sterility, difficulty in lactation, and problemswith bones andtendons.Youwillfindhydrogenatedoilsintheingredientlistonpackagedfoodssuchascookies,crackers,candy,chips,bakedgoods,andmargarine.

Monounsaturatedfats,ontheotherhand,notonlydecreaseyourbadLDLcholesterol,buttheyalsohelpraiseyourgoodHDLcholesterol!Usingolives,oliveoil,canolaoil,peanutoil,avocados,andnutsinthepreparationofyourdailymealsisthesimplestwaytointroducemonounsaturatesintoyourdiet.

Cholesterolisawaxyfatthatisfoundexclusivelyinanimalfoods—beef,chicken,fish,turkey,eggs,anddairy.Yearsagoitwasbelievedthatconsumingcholesterolinyourdietledtoanincreaseinyourbloodcholesterol,butthisturnedouttonotbethecase.Dietarycholesterolhasverylittle,ifany,impactonthebloodcholesterollevelofmostpeople.Themajorcontributors


to“highcholesterol”areeatingtoomuchsaturatedfat,beingoverweight,andnotgettingenoughexercise.

Calories

A calorie is a measure of the energy content of food.Caloriesarewhatyourbodyusestokeepyourheartpumping,keepyourlungsbreathing,allowyourmindtothink,andgiveyourmuscles theenergyneededtomoveyouaround.Carbo-hydratesandproteineachprovidefourcaloriespergram,fatsprovideninecaloriespergram,andalcoholprovidesapproxi-mately seven calories per gram. In other words, ounce forounce,proteinsandcarbohydratesgiveyoufewerthanhalfofthecaloriesoffat.Thehighcaloricvalueoffat iswhyhigh-fatfoods,suchascreamcheeseandfriedfoods,aresohighincalories.Itisimportanttorememberthatcaloriesarenotyourenemy.Asstrangeasitmayseem,ifyoudon’teatenoughfood,it will be harder for you to lose weight.This is because toomuchcalorierestrictionslowsdownyourmetabolism.

Maintainingahealthybodycompositionisabalancingactbetweenthecaloriesyouconsumeandthecaloriesyouburn.Wehavespentsometimediscussingthemainsourcesofenergyinyourdiet—carbohydrates,proteins,andfats.Let’stakeaquicklookattheothersideoftheequation:howyourbodyburnsthecaloriesyouconsume.

Yourbodyburnscaloriesintwoways:yourbasalenergyexpenditure(alsoknownasyourbasalmetabolicrate)andyour


activitylevel.Thebiggestuserofcaloriesisyourbasalenergyexpenditure(BEE),whichistheenergyusedbyyourorganstokeepyourbodyaliveandtobuildmuscles,bone,andconnectivetissue.YourBEEisresponsibleforburninguptothree-fourthsofallthecaloriesyouburninoneday.

Activity is the other way in which you burn calories.Dependingonhowactiveyouare,activitycanmakeupaslittleasfifteenpercent,orasmuchasthirty-fivepercentofthetotalcaloriesyouburninaday.

Three Things Everyone Should Do

Drink More Water and Cleanse the System

Water is the single most abundant nutrient in the body,accounting for around60 to65percent of your totalweight.It isalsotheleastforgivingofall thenutrientsyouconsume.Youcansurviveforweekswithoutfood,butforonlyacoupleofdayswithoutwater.Waterisresponsibleforthetransportofnutrients,oxygen,andwasteproducts,aswellasforregulatingyourbodytemperatureandservingasthemediuminwhichallofyourbody’schemicalreactionstakeplace.Mostpeopledonotdrinkenoughpurecleanwater.

Drinking an adequate amount of clean water every dayis one of the most overlooked but simplest ways of keepingyourbodyhealthy.Waterisusedtohelpthebodycleanseitselffromtoxinsandmetabolicwaste.Althoughdrinkingwaterhas


becomemorepopularoverthepastseveralyears,manypeoplestilldonotconsumeenoughwater.Instead,theydrinkcoffee,tea, juices, and soft drinks and figure that they get enoughfluids.

It is true that when you drink these beverages you areconsuming water. However, along with the water, you arealsoconsumingalotofotherstuff that thebodywillneedtoultimately eliminate, so the potential benefit of the water issomewhatnegated.Tomakemattersworse,drinksthatcontaincaffeine,suchascoffee,tea,andsoftdrinks,actuallycausemorewaterlossthantheamountofwatertheycontain,resultinginanetlossofwater.

Ideally, the average person should consume around tencupsofwaterperday,orjustoverahalfgallon.Someofthiswaterisfoundinthefoodandbeveragesyouconsume,soyoudon’thavetodrinkanentirehalf-gallonofwatereveryday.Irecommendyoubuya1.5literbottleofwaterfromthelocalgrocerystoreandtodrinkatleastthatamountofwatereveryday.Ifyouexerciseheavily,youwillhavetodrinkmore.Bydrinkingenoughwater,youwillbehelpingyourbodytoremainhealthy.Itisbyfarthecheapesthealthinsuranceyoucanbuy.

Anotherwaytoflushthesystemoftoxinsistoperiodicallycleansethebodywithspecialdetoxifyingdiets.Ourcellstrapwaste and destructive substances that come from consumingsugar, refined white flour carbohydrates, trans-fats, alcohol,andcaffeine.Togivetheliverandyourotherorgansachancetoeliminatethesetoxins,youmaychoosetoeatonlynutrient-


densefruitsandvegetablesoncertaindays.Othermethodsofeliminationincludeprobiotics(goodbacteriasuchaslactoba-cillus and bifidobacteria), useful for renewing your intestinalhealth.

Eat More Fruits and Vegetables

Peopleknowthattheyshouldgetmorefruitandvegetablesin theirdiet,butmostpeopledon’tdo it. It seems lately thatthe four major food groups of theAmerican diet have gonefromdairy,vegetables,grains,andmeattosugar,fat,salt,andcaffeine.Becauseoftheeasyavailabilityoffastfoodsandsnackfoods,wehavelostourtasteforfruitsandvegetables,especiallyvegetables.Itisnotuncommonformanypeopletogoforweekswithoutconsumingasingleservingoffreshvegetables.Thisisnowaytoachievehealth.

The human body evolved with a diet high in fruits andvegetables, and it is dependent on many of the compoundsuniquetoplantfoodsinordertooperatecorrectly.Ifyoudon’tconsumeenoughoftheseplantcompounds,yourenergylevelwillsufferalongwithyouroverallhealth.

Byeatingmorefruitsandvegetables,youwillalsoincreaseyourfiberintake.Fiberisnecessaryforbowelregulationandforweight-loss.Fiberisfillingwithoutbeingfattening:itrequiresmorechewing,andtheprolongedchewing,besidespre-digestingthefood,satisfiestheappetite.Itwillslowdowntheabsorptionoffatfromwhatyoueat,creatinganotherweight-controlbenefit.


Fiber also acts like a biological broom, sweeping potentiallytoxicwasteproductsthroughtheintestinesmorequickly.Mostpeopleareshockedathowmuchbettertheyfeelwhentheycutdownonthefastfoodsandsnackfoodsandincreasetheirfruitandvegetableintake.

Ifyoufinditdifficulttofitseveralservingsoffruitsandvegetables into your routine every day, although it is not asgood as actually eating real fruits and vegetables, you mayfind it helpful to supplement your dietwithwhat is called agreens-supplement: this is a highly concentrated powder offruits, vegetables, and antioxidants. Ultimately, increasingyourconsumptionof fruits andvegetables is thebestway toimproveyouroverallhealth.Thekeyistomakeitpartofyourlifestyle—tomakeitanewhabit.

Take a Supplement

Anutritionprofessoronceposedachallengetohisclass:construct a 2,000 calorie-per-day diet that met the Recom-mendedDietaryAllowances(RDA)forvitaminsandmineralswithouttheuseofsupplements.Afterall,wehavealwaysheardthat if you eat a well-balanced diet, you don’t need to takevitamin supplements, right? Well, this professor was puttingthatstatementtothetest.

Toeveryone’ssurprise,notonestudentwasabletocomeupwithasustainabledailydietthatmettheminimumrequire-mentsformineralintake.Gettingtheminimumvitaminintakewas relatively easy. The challenge was getting enough of a


few very important minerals, especially zinc. Unless you eatoystersordarkturkeymeateveryday,itisimpossibletogettheminimumRDAofzincthroughdietalone.

So,itisnotpossibletogeteverythingthatyouneedfromthefoodweeat.Buthowcouldthisbe?Certainlypeoplehavelivedonthisplanetforalongtimeandmusthavebeenabletogeteverythingtheyneededfromtheirdiet.Theanswerhastodo with modern farming techniques, fertilizers, and environ-mentalstresses.

FollowingtheSecondWorldWar,chemicalmanufacturersweresittingonhugestockpilesofphosphatesandnitratesthatwereinitiallyintendedforuseinexplosives.Theydiscoveredthatwhen they spread these samephosphatesandnitratesonthe soil where plants were growing, the plants grew biggerand looked healthier. Thus began the boom of the fertilizerindustry.

The problem with modern fertilizers is that they don’treplacesoiltraceminerals,suchaschromium,zinc,andcopper,asdocowmanureandothernaturalfertilizers.Overtime,thesetracemineralsbecomemoreandmoredepletedfromthesoiland, consequently, our food supply becomes more depletedas well.The bottom line is that in order to get enough tracemineralsinourdiettoatleastmeettheminimumRDAs,itisnecessarytotakeagoodqualitysupplement.

Another good reason for taking a multivitamin is thesubstantial evidence that taking doses of a class of nutrientscalledantioxidants(especiallyvitaminsA,C,E,andselenium)far exceeding the RDA minimums can help prevent heart


disease, help to mitigate some of the detrimental effects ofenvironmental pollutants, and help promote healthy immunefunction.

Essentialfattyacidsareanotherexampleofasupplementthatisnecessarytotakeonaconsistentbasisbecausethesearedifficulttoconsumeinourdailydiets.Lookforqualitysupple-ments from professional grade manufacturers. Often peoplebecome confused at which supplements to purchase becausemostconsumersdon’tknowhowtotellthedifferencebetweenthem.Theyfigureifithasthenameonthelabelthanthat’sthesupplementtobuy.Expertswilltellyouthatallsupplementsarenotthesame.Askyourwellnessdoctorwhatbrandofsupple-mentstheyrecommend.IwilldiscussmyfavoriteproductsandfavoritebrandintheWellnessEssentialschapter.

Making Sense of It All

The foods you eat on a daily basis have a tremendousimpact on your overall health. If you eat all-natural, health-givingfoods,yourbodywillbehealthy.Ifyoueatjunk,yourphysical health will suffer. Remember that your body’s onlysourceforitsbuildingmaterialsisthefoodthatgoesintoyourmouth.

In addition to eating a wide variety of natural, health-givingfoods,youmayalsobenefitfromtakingagoodqualityvitaminsupplementanddrinkingplentyofwater.Thevitaminsupplementensuresthatallofthemetabolicprocessesinyour


bodycanbeperformedeffectivelyandthewaterhelpstokeepthemetabolicwasteandtoxinsflushedoutofyoursystem.

Insummary,themostimportantconceptsaboutnutritiontorememberare:

1. Make sure you have a healthy relationship with food. That doesn’t mean that you should have a love affair with food. It means that you should eat for nourishment and enjoy the pleasure of good food. Too often, people eat out of habit or guilt or for other emotional reasons related to a low self-esteem.

2. One of the simplest concepts to remember about healthy

eating habits is to think of healthy eating in the opposite way that you would your financial budget. Do your best to make sure that you exercise and burn more calories than you consume every day; that way your body doesn’t get into the habit of saving calories. You have a lot more flexibility in what you eat when your body is in the habit of burning calories on a consistent basis.

Healthy Thinking

12

Anna O. was Dr. Joseph Breuer’s patient from 1880through 1882. She was twenty-one years old andspentmostofhertimenursingherailingfather.She

developedabadcough thatproved tohavenophysicalbasisand soon after, began to develop some speech difficulties;eventuallyshebecamemute.Afterherfatherdied,shedevelopedanunusualsetofproblems.Shelostthefeelinginherhandsandfeet,developedsomeparalysis,andbegantohaveinvoluntaryspasms.Shealsohadvisualhallucinationsand tunnelvision.But when specialists were consulted, no physical causes fortheseproblemscouldbefound.

Thiswasoneof the case studies fromSigmundFreud’sAetiology of Hysteriapublishedin1896.ThecasestudygoesontotellabouthowAnnaO.waseventuallycuredofherphysicalmaladies, not by medicine, but through treating her thoughtsand emotions. This was one of the first documented cases


describingtheconnectionbetweenourthoughtsandemotionsandourphysicalhealth.

Ithasnowbeenoverahundredyearssincethediscoveryofthemind-bodylink,andWesternmedicinestilldoesnotreallypay much attention to the placeof thoughts and emotions inhumanhealth.Inahealthcaresystemthatfocusesondrugsandquickfixes,thoughtsandemotionsareseenastooambiguousandtoovariabletobeimportant.Infact,theuseofpharmaceu-ticaldrugssuchasantidepressantstotreatemotionalproblemsreallyindicatesthatmodernmedicinehasputthecartbeforethehorse.TheyassumethatwefeelacertainwayBECAUSEofourphysicalcondition,ratherthanunderstandthathowwefeelisTHECAUSEofourphysicalcondition.

TherewasaninterestingstudyconductedatUCLAintheearly1990swhere14professionalactorswererecruitedtostudytheeffectsofemotionontheimmunesystem.Duringthestudy,theactorswere toldwhichmoodstate theywouldbeexperi-encing. They then read the appropriate scenario, which wasabout100wordslong,andweretoldtocreateandexperiencearealisticmoodbydevelopingthesceneandverballyandbehav-iorallyactingitoutwhileseated.Actorswereencouragedtousetheirownpersonalmemoriestointensifytheexperience.

Once theactorswere inaparticularemotionalstate, theresearchersdrewblood tomeasureanyphysicalchanges thatmaybeassociatedwithparticularemotionalstates.Whattheyfoundsurprisedeveryone.Simplybyshiftingfromoneemotionalstate to another, the actors could stimulate or suppress their


immunefunction.Subsequentstudieshavemeasuredallkindsofphysicalchangesthatresultfromemotionalstates,suchaschangesinhormonelevels,brainchemistry,bloodsugarlevels,andeventheabilitytohealproperly.

In fact, the mind-body connection is so strong that anentirefieldofsciencehasemergedcalledpsychoneuroimmu-nology.More andmore scientific studies are published on adailybasisprovingtheideathatthoughtsandemotionshaveapowerfulinfluenceoverourphysicalhealth.Thisisoneofthereasonswhypeoplearemuchmorelikelytogetsickduringjobchanges,holidays,andotherstressfultimes,orwhypeoplewhoaredepressedhaveamuchhigherriskofdevelopingcancer.

How can emotions affect our immunity or resistance todisease?Researchshows that thebraincanreleasehormonesandotherchemicalsthataffectwhitebloodcellsandotherpartsoftheimmunesystem.Thoughthechemicalsalsohaveotherfunctions,theyarealinkbetweenourthoughtsandourabilitytoresistdiseases.

Forexample,whenpeoplereacttostresseswithfear,theirbrains send a “danger” message to the body. Hormones arereleasedtoraisebloodpressureandpreparemusclesforquickaction,asiftofightorfleefromdanger.Thestresshormonesalsodepressthedisease-resistancesystem,andovertime,candamagethebrain,heart,anddigestivetract.

Thoughtscancausephysicalabnormalitiessuchasulcers,indigestion, nervousness, and high blood pressure. Thoughtscan also depress the immune system, which leads to a wide


varietyofdiseases.Whetherapersonexperiencespoorhealth,andhowsoon,dependsonthatperson’sheredity,environment,diet,andbehavior.

AnAustralianstudy in the late1970sshowed thatwhenone spouse dies, the other experiences a weakened immunesystem. This helps explain why grieving spouses have morediseasesandahigherdeathratethanothersofsimilarage.

Other studies have shown that heart patients who aredepressedhavemoreheartproblemsthanhappierheartpatients;in thesecases,depressionwasabetterpredictorofproblemsthanphysicalmeasurementswere.

Cancer is more common in people who suffer a majoremotionalloss,repressanger,andfeelhelpless.Cancerpatientswhoexpresstheiremotionsratherthandenyingthemseemtorecovermorequickly.Thelinkbetweenemotionandcancerissostrongthatsomepsychologicaltestsarebetterpredictorsofcancerthanphysicalexamsare.

Thisdoesnotmeanthateveryonewhohascancerorsomeother disease has simply thought it upon himself. There aremanyfactorsinvolvedindisease;eventhebestattitudeisnotgoingtopreventilleffectsfromgeneticmalfunctionsandsomechemicalandbiologicalhazards.

Anewstudyshowsphysicalproofofhowoneemotionalfactor—astrongandhappymarriage—canbeaboontoyourhealth. According to the study, physical wounds take muchlongertohealinmarriagesmarredbyhostilityandconflictthanthoseinwhichcouplesbuildamorepleasurablehomelife.


Get Positive!

Just as negative emotions can weaken the body’s resis-tance,positiveemotionscanstrengthen it,orat leastallowittofunctionnormally.Thesimpleactofdecidingtobehappierandfocusonthepositivewillimproveyourhealth.Infact,thisphenomenonofyourthoughtsaffectingyourphysicalhealthissostrongthatallmedicalstudieshavetobedesignedwithitinmind.Researcherscallthisphenomenon“theplaceboeffect.”

Manypeoplebelievethattheterm“placeboeffect”meansthat the effect is only imagined—that it is not real. But thiscouldn’t be further from the truth. Medical studies have toincludeacontrolgroup—peoplewhoreceiveplacebosinsteadofthemedicinebeingstudied—becausethesimpleactofpeoplemakingthedecisiontotakeactiontoimprovetheirhealthleadsto measurable physical improvement in their condition. Todeterminehowmuchofaneffectaparticularmedicinehad,theresearchershavetotakethemeasuredchangeinthegroupwhounderwenttheparticulartherapyandsubtractouttheamountofchangeseenintheplacebogroup.Otherwise,thereisnowaytoknowwhetheraparticulartreatmentwasbeneficialorwhetheritwasmerelythechangeinattitudeinthestudysubjectsthatmadethedifference.Inmanyinstances,theplaceboeffectturnsouttobestrongerthanthetreatmentitself!

The point is that if you want to have a healthy body,youneedtohavehealthythoughtsandemotions.Justas it is


importanttoavoidtoxicchemicals,itisalsonecessarytoavoidtoxicthoughtstoenjoyoptimalhealth.

Relaxation

Today, we are more stressed-out than ever before. Thestressofcareers,deadlines,conflicts,anddemandsonourtimeandmoneytakeahugetollonourhealthandwell-being.Justasachaintendstobreakatitsweakestlink,weexhibitstressandstrainintheweakestareasofourbodies.

Stress basically comes in three forms of overload. Weencounterphysicalstress,emotionalstress,andchemicalstress.Infact,wearesubjecttoallthreealmostallthetime.Whenweoverload,italwaysmanifestsinsymptomsatourweakestlink.Someofusdevelopulcers,othersmigraines,otherslowbackpain,othersinsomnia,andsoforth.

It may not be possible to remove all of the stress fromlife.Thereare,however, safe,all-natural,andeffectivestressreductionstrategies thathelpoffset thebadeffects thatstressproducesandstrengthenthefunctionofthenervousandimmunesystemsatthesametime,soyoucanmakestressyourfriend,notyourenemy.

After decades of research, it is clear that the negativeeffectsassociatedwith stressare real.Althoughyoumaynotalwaysbeabletoavoidstressfulsituations,thereareanumberof things that you can do to reduce the effect that stress hasonyourbody.Thefirstisrelaxation.Learningtorelaxdoesn’t


havetobedifficult.Herearesomesimpletechniquestohelpgetyoustartedonyourwaytotranquility.

Positive Affirmations

We function a lot like computers: garbage in producesgarbageout,whilegreatstuff inproducesgreatstuffout.Wetalktoourselvesfarmorethanwetalktoothers.Infact,mostexpertsagreethatabouteightypercentofallconversationswehavearewithourselves.Alltoooften,wetalktoourselveswithanger,fear,belittlement,andnegativity.“Iknewtherewouldn’tbeanyparking,”or,“Iknewthattheyweregoingtobemadatme,”or,“Iamalwaysdepressedthistimeofyear,”oreven,“Ijustcan’tseemtodoanythingright”—theseareexamplesofthekindofinner-talkweplayoverandoveragaininourminds.Weacknowledgeourabilitytomanifestourinner-thinkingandyetthemajorityofourinner-thinkingisnegativeanddemeaning.

Thisraisesaveryimportantquestion.Ifwearepowerfulenough tomanifestournegative thoughts,whycan’twealsomanifest our positive thoughts? The answer is that we can.Inorder to createpositive thoughts insteadofnegativeones,we must decide in advance to be proactive and to disciplineourselvestotakeouttheoldmentalprogramofnegativityandimmediatelyreplaceitwiththenewmentalprogramofbeingpositiveandkind.Ihavefoundthebestwaytodothisisthroughtheuseofaffirmations.


Affirmations are positive self-talk designed to help youcreate the life of your dreams.Using affirmations on a dailybasisisoneofthesimplestandeasiestactionstepsyoucantaketogetwhatyouwantoutoflifeandtoreducestress,fear,anddepression.Makingpositive,affirmingstatements toyourselfwillchangeyourself-image,raiseyourself-esteem,andcreateanattitudeofexpectancy.

Herearesomeofthekeysthatallowyoutomaximizethepowerofyourdailyaffirmations:

• Affirmations should be written down. This allows you to crystallize your thoughts and gives you a reference to refer back to daily.

• Affirmations should be in the first person and in the current time frame. They should always contain the word “I” and be in the “now” time frame, as they are the truth, told in advance. Remember the rule, “To Become, Act As If.”

• Affirmations are best done in the morning to start your day or in the evening before going to sleep. This helps to program your subconscious mind with positive thoughts.

• Affirmations, either memorized or read, need to be said aloud with emotion. This is necessary to open the trap door between your educated and innate mind.


Letmesharesomepossibleaffirmationswithyoutogetyouthinkingproperlyaboutcreatingyourown.Rememberthatyoucanandshouldcreateaffirmationsforallpartsofyourlife.Affirmprofessionally, spiritually, financially, and in all otherareas.Forexample:

“Today is a great day and I have the opportunity to show up as the best me ever! I am an irresistible magnet with the absolute power to attract into my life everything that I desire. My life is a huge success!

I am committed to constant and never ending personal improvement, and I take massive action steps to create the future as I want it. I will do whatever it takes to become the winner I know I can be.

My beliefs create my reality! I choose robust health, abundant wealth, constant happiness and eternal love. I attract, heal, and positively influence the lives of people in my community. I think big thoughts, relish small pleasures, and handle all setbacks gracefully.

I give thanks for the opportunity to serve humanity, and I willingly accept the rewards being sent to me by an abundant universe. I am deeply grateful for all I create and receive. My life is now in total balance and … I am a master!”

To print a copy of this affirmation, go to



Relaxed Breathing

Have you ever noticed how you breathe when you’restressed?Stresstypicallycausesrapid,shallowbreathing.Thiskindofbreathingsustainsotheraspectsofthestressresponse,suchasrapidheartrateandperspiration.Ifyoucangetcontrolof your breathing, the spiraling effects of acute stress willautomatically become less intense. Relaxed breathing, alsocalleddiaphragmaticbreathing,canhelpyou.

Practicethisbasictechniquetwicedailyandwheneveryoufeeltense.Followthesesteps:

• Inhale. With your mouth closed and your shoulders relaxed, inhale as slowly and deeply as you can to the count of six. As you do that, push your stomach out. Allow the air to fill your diaphragm.

• Hold. Keep the air in your lungs as you slowly count to four.

• Exhale. Release the air through your mouth as you slowly count to six.

• Repeat. Complete the inhale-hold-exhale cycle three to five times.


Progressive Muscle Relaxation

Thegoalofprogressivemusclerelaxationistoreducethetensioninyourmuscles.First,findaquietplacewhereyou’llbefreefrominterruption.Loosentightclothingandremoveyourglassesorcontactsifyou’dlike.

Tenseeachmusclegroupforatleastfivesecondsandthenrelaxforatleast30seconds.Repeatbeforemovingtothenextmusclegroup.

• Face. Squint your eyes tightly, wrinkle your nose and mouth, clench your teeth, and pull back the corners of your mouth toward your ears, feeling the tension in the center of your face. Relax. Repeat.

• Neck. Gently touch your chin to your chest. Feel the pull in the back of your neck as it spreads into your head. Relax. Repeat.

• Shoulders. Pull your shoulders up toward your ears, feeling the tension in your shoulders, head, neck, and upper back. Relax. Repeat.

• Upper arms. Pull your arms back and press your elbows in toward the sides of your body. Try not to tense your lower arms. Feel the tension in your arms, shoulders, and into your back. Relax. Repeat.


• Hands and forearms. Make a tight fist and pull up your wrists. Feel the tension in your hands, knuckles, and lower arms. Relax. Repeat.

• Chest, shoulders, and upper back. Pull your shoulders back as if you’re trying to make your shoulder blades touch. Relax. Repeat.

• Stomach. Pull your stomach in toward your spine, tightening your abdominal muscles. Relax. Repeat.

• Upper legs. Squeeze your knees together and lift your legs up off the chair or from wherever you’re relaxing. Feel the tension in your thighs. Relax. Repeat.

• Lower legs. Raise your feet toward the ceiling while flexing them toward your body. Feel the tension in your calves. Relax. Repeat.

• Feet. Turn your feet inward and curl your toes up and out. Relax. Repeat.

Perform progressive muscle relaxation at least once ortwiceeachdaytogetthemaximumbenefit.Eachsessionshouldlastabouttenminutes.


Autogenic Relaxation

“Autogenic”meanssomethingthatcomesfromwithinyou.Duringthistypeofrelaxation,yourepeatwordsorsuggestionsinyourmindtohelpyourelaxandreducethetensioninyourmuscles.Findapeacefulplacewhereyou’llbefreeofinterrup-tions.Thenfollowthesesteps:

• Choose a focus word, phrase, or image you find relaxing. This is called a mantra.

• Sit quietly in a comfortable position and close your eyes.

• Breathe slowly and naturally, focusing on your mantra.

• Continue for 10-20 minutes. If your mind wanders, that’s okay. Gently return your focus to your breathing and the word, phrase, or image you selected.

Listen to Soothing Sounds

Ifyouhaveabouttenminutesandaquietroom,youcantake a mental vacation almost anytime. Consider these twotypesofrelaxationCDsortapestohelpyouunwind,restyourmindortakeavisualjourneytoapeacefulplace.


• Spoken word. These CDs use spoken suggestions to guide your meditation, educate you on stress reduction, or take you on an imaginary visual journey to a peaceful place.

• Soothing music or nature sounds. Music has the power to affect your thoughts and feelings. Soft, soothing music can help you relax and lower your stress level.

NooneCDworksforeveryone,sotryseveralCDstofindwhichworksbestforyou.Whenpossible,listentosamplesinthestore.Consideraskingyourfriendsoratrustedprofessionalforrecommendations.

Relationships with Others

Relationships are important for good emotional health.Numerous studies have shown that people who have closefriendsandintimaterelationshipssufferlesspain,arehealthierandhappier,andlivelonger.Infact,thesimpleactofpettingadog,holdinga child,or seeing someoneyou lovecauses adecrease in stress hormones in the blood, decreases bloodpressure, and calms themind.So, if youwant tobehealthy,stayconnectedtoothers.

AstheauthorDr.TeddKorensays,“Emotionalhealthisalsodependentonbeingconnected—toyourselfandothers.Themoreconnectedyouaretoyourselfthemoreyoucanconnectwithothersandthemorefulfillingyourconnections(relation-


ships).Themorerelationshipsinyourlifethemorehappiness,joy,hope,optimism,andvitalityyouwillhave; thehealthierandlongeryouwillliveandthequickeryouwillrecoverfromphysicalandemotionaltraumasandillness.”

Relationship with Your Self

Your relationship with your self is the most importantrelationshipbecause,astheysay,whereveryougo,thereyouare.Wellnessbeginswith“being”wellfirstandthen“doing”thingstobewell.Ifyoudonotaddresswhoyouare“being,”thenjust“doing”thingswillnotmakeyouwell.Asimplewaytorememberthisisthatwerefertoourselvesashumanbeings,nothumandoings.

Dr. Sue Morter, a wellness expert and one of the devel-opersofMorterHealthSystemsteachesaboutself-esteemandhealthythinkinginanextremelyeffectiveandpracticalmanner.Sheexplainshowthebodyisthecabooseofourself.Itiswhoweare,howwethink,andthestorywetellaboutourlifethatimpactsourphysicalhealthandwell-being.Her inspirationalhigh-energy seminars begin by asking the simple question“Are you living well?” “Yes, IAM” the audience proclaimsinanefforttounderstandthatlivingwellbeginswithmakingthe self-declaration that “I choose to be well.” Her powerfulmessage is communicated beautifully through simple storiesthat explain insightfulmetaphors for attaining things that areimportantforustohaveinourlives.Forexample,ifyouwere


goingtoapartythatyouknewwouldnothavethefoodordrinkyouwanted,whatwouldyoudo,sheasks?Just“bringit”theaudienceresponds.Thatiswhatyoudo,too,tobegintheprocessof“being”well:youbringitforwardinyourawareness.

Iftheideathatourthinkingaffectsourhealthseemsfar-fetched, there is a really simple way to illustrate how this istrue.IfIweretoaskyoutoopenyourhandandthencloseitintoafistandyoucoulddothis,youwouldbeillustratingexactlythe same concept of how your mind or your thinking causesyourbodytomoveandtofunction.Perhapsyoumaythinkthatistoosimple.

WhatifIweretoshowuponyourdoorstepandtellyouthatyouhadjustwontheDiscover Wellness, How Staying Healthy Can Make You Rich sweepstakesgrandprizeof$100million:doyouthinkyourbreathingwouldchange?Mightyourheartratechangeatleastalittlebit?Howaboutyourbloodpressure?That’s becauseyour awarenessor consciousness affects yourphysicalbody,anditworksbothforyouandagainstyou.

Mostpeopledon’trealizethiscause-and-effectrelationshipandthereforereverseitbydeterminingwhattheyshouldthinkbasedonhow they feel.“IAMsosickand tiredofall this,”peopleexclaim.“IAMinpain,”“IAMangry,”andsoon.Itiscompletelyuptoustodeterminewhowechoosetobeandwhatwechoosetofeel,andthosechoicesareattherootofhowourbodyresponds.

Basedonthisunderstandingofhowhealthandwellnesscomefromwithin,whoelsecanweexpect tomanifest it for


usinourlives?Itisourpersonalresponsibilitytobecomeself-aware,orasDr.SueMorteronceagainsosimplyputsit,“Wemustbepresenttowin.”Wemustliveinthepresentinastateofgratitudeandappreciationforourlivesandcircumstancesinit.Ourrelationshipwithourselfisourself-responsibilityandthebasisofintentionallivingandmanifestingourinnatewellness.



SPECIAL SECTION

By Dr. Dennis Perman, D.C.Vice President

The Masters Circle

What’sthemaindifferencebetweenstandardmedicalcare and wellness care? Standard medical care seeks totreat a symptom by adding something from the outside—amedication,asurgery,orprocedure.Wellnesscare,ontheotherhand,seekstoturnonthenaturalhealingability,notbyaddingsomethingtothesystem,butbyremovinganything that might interfere with normal function,trustingthatthebodywouldknowwhattodoifnothingwereinterferingwithit.

Inside Out vs. Outside In

If a patient has high blood pressure, a standardmedicalapproachwouldbetochooseadrugthatlowers


bloodpressureandaskthepatienttotakethedrug.Thismayservetolowerthebloodpressure,butitignorestheunderlyingcausethatismakingthebloodpressurehighandrunstheriskofsideeffectscomplicatingtheperson’srecovery.Whetherthecauseisanutritionalissue,faultycontrol by the nervous system, or a manifestation ofstress, the medication decreases the blood pressure,leavingtheproblemcausingthesymptomofhighbloodpressureunaddressed.

The Wellness Approach

Wellnessisastateofoptimalconditionsfornormalfunction…andthensome.Thewellnessapproachlooksforunderlyingcausesofanydisturbanceordisruption(which may or may not be causing symptoms at thetime) and make whatever interventions and lifestyleadjustments that would optimize the conditions fornormal function.Thatenvironmentencouragesnaturalhealing,andminimizestheneedforinvasivetreatment,which should be administered only when absolutelynecessary.Whenthebodyisworkingproperly,ittendstohealeffectively,nomatterwhatthecondition.Whenthebodyhealswellandmaintainsitselfwell,thenthereis another level of health that goes beyond “asymp-tomatic” or “pain-free,” which reveals an open-ended


opportunityforvitality,vibranthealth,andanenhancedexperienceoflife.

Thisistrueformentalandemotionalhealthaswellasphysicalhealth.Whilesomepeoplemaysufferpsycho-logicaldisorders,creatinganatmosphereofmentalandemotionalwellnesswilladdressallbutthemostseriousproblems.

What is Wellness Psychology?

Wellness psychology is the study of mental andemotional wellness—in other words, the way to createconditions of thinking and feeling that are consistentwith healthy living. Wellness psychology is a way ofrespondingtothechallengesoflifewithpositiveexpec-tancy and self-esteem, based on the awareness that ournaturalstateisharmonyandinnerpeace,ifwecanreduceoreliminatewhateverisinterferingwiththatstate.

Wellness psychology is based more on lifestyledecisions than on the treatment by a professional.Learningtointerprettheeventsofyourlifewithpositiverealism gives you a perspective from which you canassignupliftingmeaningstothoseevents.TonyRobbinssays,“Nothinghasanymeaningbutthemeaningyougiveit;”andputtingapositivespinonthingssetsaninternal


environment that ismore likely toencourageoverallwellness.

But there’s more to wellness psychology thanjustpositivethinking.Ratherthanwaitingaroundformentalandemotionalsymptoms,youcanbeproactiveand develop habits that make you mentally andemotionallyhealthieronanongoingbasis.

Wellness Choices and Decisions

Scientists tell us that much of our self-talk isnegative,solearningtobekindandsupportiveinyourmental chatter is a direct step toward a well mind.Practice saying constructive things to yourself, like“I’magoodperson,”“today’sgoingtobeagreatday,”“Icandothis;”simplestufflikethat.Oneofthemostpowerful tools you can use is saying affirmations,positivestatementsspokenalouddailythatfocusyourmindandestablishaconsistenttoneofempowerment.

Visualizingorimaginingadesirablefuturehelpstopromotewellnessbycreatingfeelingsofexcitement,fun, and positive expectancy. It also sensitizes us toanythingwecomeacross in real life that remindsusof our vision, so we start to pick up on distinctionswemightotherwisemiss.Thereisevenconsiderable


evidence to suggest that visualization influences whathappens; but one way or another, using your imagi-nation is a constructivehabit that adds to thewellnessexperience.

Settinggoalscanbeveryhelpful,tofocusthemindon productive activities and enhance self-esteem andpersonalgrowth.Success isa frequentby-productofawellmind,sincetheenergyusedtodealwithmentalandemotionalissuescanbereclaimedandreinvestedinmorefulfillingoutcomesandachievements.

Meditation and prayer are useful wellness habits,too.GettingquietinsideandconnectingwithyourhigherselformoreformallygivingthanksandappreciationtoyourMaker foryourmanyblessingsare triedand truewaysforaddingtothewellnessequation.

Watchingyournutritionalsocontributestomentalandemotionalwellness.Sugarandcaffeinemaymakeyouedgy, and dehydration can cause psychological unrest,sodrinkingsufficientwater isacrucialwellnesshabit.Vitaminsandmineralsplayamajorroleinmindfunction,soawell-balancednutritionalregime,withlotsofhighwater-contentfoodslikefreshfruitsandvegetables,aidsyour body chemistry and enhances your psychologicalcondition.Also,avoidfoodswithhighconcentrationsofhormones, antibiotics, or additives, which may irritateyournervoussystemandcausesymptoms.


Physicalactivityisessentialforawellnesslifestyle,andithasaprofoundpositiveimpactonyourperceptionof reality. Breathing, stretching, or walking can bothstimulateandrelaxyou,andmorevigorousactivitylikeaerobics,running,orweighttrainingkeepsyourmachineryoperating at peak efficiency. Programs like Body-For-Life byBillPhillipsthatincorporateexercise,properdiet,andanoptimisticoutlookarelikelytopromotewellnessbetweenyourearsaswellasaroundyourmidsection.

Alignmentisthemissinglinkofwellnesspsychology.Alignmentofphysicalstructureslikethespineandnervoussystemworkhandinhandwithalignmentofthethinking,values,andbeliefs,toformulatethebestpossibleinternalenvironment, leading to optimum function and physi-ologicalfreedom.

Identity

Themajordistinctionofwellnesspsychologyisthatit is largely a manifestation of your identity, who youbelieve yourself to be. If you consider yourself a wellperson,thatgoesalongwaytowardproducingwellhabitsandawellmind.Your identity isyourself-image,yourself-concept, your beliefs, and your values. Choosingbeliefsandvaluesthatareconsistentwithwellbehaviorsleadstoawellmind.


Forexample,ifyouweretoldasachildthatifyouwashed your hair and went outside with a wet head,you’dget sick, there’sagoodchanceyoueitherdon’tdo that, orwhenyoudo, you eitherget sickorworrythat you will. This belief, imposed on you by well-meaning but misguided advisors, has no grounding infact;somerelynoticingwhenyoudredgeupstufflikethis,andchallengingit toseeifit’sreallytrueforyoucaneliminateinterferencewithnormalfunctioncausedbyfaultythinking.You’llactuallyhealbetterandfasterwhen you catch yourself in these limiting beliefs andadjustthem.

Youridentityisbasedonyoursenseofself,whichlargelycamefrom thebeliefsof suchwell-intentionedpeoplewhoshapedyourearlylife—asDr.LarryMarksonsays, your Mothers, Fathers, Teachers, and Preachers:MFTP. Discovering the beliefs that prevent you fromexpressingyourselfasyouwishandreplacingthemwithbeliefs thatempoweryouandhelpyougrowleadtoawellpsychology.

Examine your values, what you consider to beimportant,andbesuretheymatchyourideals.Honoringyour innermost needs and wants instead of denyingthem creates an internal environment of self-accep-tance,integrity,andinnerpeace.Love,respect,honesty,


freedom—everyonehasadifferentformula,andinvesti-gatingyourscanhelpyoufeelmorecomfortableinyourownskin.

Personality

The technical end of wellness psychologyencouragesnormal responses to thechallengesof life,rather than treating mental and emotional conditions.Understanding the concept of personality makes thisapproachclearer.

Peopletendtohavepatternsofbehavior,someofwhichworkbetterthanothers,butthepatternsusuallypersist until they are broken or replaced. Noticingthese patterns and evaluating them to see if they areconstructive or destructive, then shifting the patternsaccordingly,makeswellnessmoreaccessible.

Therearemanywaystogrouporevaluateperson-ality type.People tend tofavoroneof the threemajorways the brain processes—visual (seeing), auditory(hearing),andkinesthetic(feeling)—andeachgrouphascommonpatternsofbehavior.Oryoucandividepeoplebypersonalitystyle,intodrivers,expressives,analyticals,andamiables.Youcannoticetypicalbehaviors,knownasmetaprograms,suchasmovingtowardbenefitsversus


movingawayfromconsequencesorhavinganinternalversus external frame of reference. There are moretechnicalsystemsofpersonality, likeMyers-Briggsortheenneagram,whichofferdeeperunderstandingandpathwaysforpersonalgrowth.

Why is personality important? Healthy peopleexpress themselves consistent with their personalitytypes,and those typesvarygreatly,so there isawidespectrumofnormalbehaviorsthatcouldbeconsideredwell behaviors. Knowing yourself and understandingothers with whom you have a relationship can giveyou insight into theuniquenatureofyourpersonalityandyourlikelypatternsofhealth.Youcanthenchooseactions that support wellness for someone of yourpersonalitytype.

Patterns of personality also provide clues forwellness professionals to intervene in a way thatis custom tailored for the needs of that individual,guidingthepersontowardawellstateandevenampli-fyinghealth,wellness, andpeakperformance throughwellnesscounseling.

Quality of Life

Themostobviousanddesirablebenefitofawellmindisabetterqualityoflife,whichofcourseisdeter-


mined by each individual’s model of the world. Ourown viewpoint on reality, our own values and beliefs,willshapeourdefinitionofagreatqualityoflife.Awellperson or family seeks to live consistently with theirowndefinitionof livingwell;so identifyingthedetailsof your desired outcomes makes it easier to tell whenyou’regettingclose.

Thinkaboutwhatahappy,satisfying,fulfillinglifewouldbelike,andpayattentiontohowyouwouldneedto be to have the best chance of creating that life foryourself.Themoreyouactlikethekindofpersonwhowouldhavethelifeyouwant,themorelikelyyou’lldothethingsthatkindofpersonwoulddo,andthatwillleadtohavingthosethingsinreality.

By noticing how you are already like this idealversion of you and by recognizing where you need tofocusyourenergytobuildtheresourcesyouneed,youcan grow into an enhanced version of yourself, morecapable, and more attractive, which leads to a betterqualityoflife,byyourowndefinition.

Personal Growth

Theendproductofwellnesspsychologyisongoingpersonalgrowth.Ratherthanapsychologicaltreatmentforamentaloremotionalcondition,wellnesspsychology


leadssomeonefromwherevertheyaretowherevertheywanttogomentallyandemotionally.Insteadofstoppingtherapywhenthesymptomsresolve,wellnesspsychologyisbasedonlifestylechoicesandtraininginwellnesshabitsthatgofarbeyond“nosymptoms”toastateofvitalityandwell-being.Beingtrulywellhasavibrationofself-esteemandjoie de vivrethatmakeslifeseemmoreworthliving,andtheinvestmentyoumakeinyourowneducationanddevelopmentwillcomeback to rewardyoumany timesover.

Spirituality

No discussion of wellness psychology would becompletewithout including the impactofspiritualityonwellness.Higherbeliefsandanappreciationofuniversallawformafoundationofwellnessthatisconsistentwithevery spiritual tradition. Learning to balance physical,mental, emotional, andspiritualwellness is theultimateobjectiveofwellnesspsychology.(SeeThe Power of Full Engagement byJimLoehrandTonySchwartz.)

Prosperity Consciousness

Einstein reputedly divided people in two groups—those who believe we live in a friendly universe and


thosewhodon’t.Brilliant in its simplicity, itpointsoutthefundamentalbasisofwellnesspsychology:thatawellmindknowsthatweliveinafriendlyuniverse,brimmingwith opportunity and potential, awaiting our actions totriggertheirmanifestation.

Awellmindseesabundanceandrealizesthatthereisenoughsothateachofuscanhaveplenty.Awellmindisawareofandutilizesthelawofattraction,andunder-standshowconsistencywithnatureandmakessenseandproducesbetteroverallresults.Avoiding“lackthinking”and inappropriate, unnecessary pessimism conservesvaluableenergyandresourcestoinvestinproductiveandgainfulbehaviors.

So, wellness psychology helps you become richbecause a well mind is attractive, supple, creative,effective,capable,curious,motivated,andpersistent.

Remember that being rich is not only a matter ofmoneybutamanifestationofinnerwealthaswell—richrelationships,richappreciationforthesplendorofnaturalliving,andrichlifeexperiences.

Positive expectancy and positive, powerful actiontowardaworthygoalcreatesthebestprobabilityofsuccessandfulfillment.(SeeThe Dynamic Laws of ProsperitybyCatherinePonder.)


Relationships and Family

While you can’t be responsible for someoneelse’s behaviors and values, you can help to create anenvironment that makes relationships work better.Gainingandmaintaining rapport establishesabondorconnection that improves communication.Sharing andcommittingtosupporteachother’svaluescalmsrockywatersandsetsthestageforongoinggrowth.

You can gain rapport by matching and mirroringsomeone—inotherwords, communicating in a similarstyletomakeitcomfortablefortheother.Byreflectingormatchingtheirfacialexpression,voicetonality,bodyposture,wordchoice,orbreathingpattern,youconnectwiththeotherpersonatadeeplevel.

Discussing values comes easier when you haverapport.Askquestionstofindoutwhat’simportantandwhy,soyoucansupporttheotherperson,andreasonablyexpect support in return. Make your needs and wantsunderstoodaswell,soyoucanbesupportedinpursuingwhatisimportanttoyou.

Aging and Longevity

Wellpeopleenjoytheirlivesandwantthemtolastas long as possible. That’s why the wellness mindset


usuallyaccompaniesotherconstructive,healthylifestylehabits.Byadoptingpositivebehaviors likeeatingwell,exercising, saying affirmations, and developing healthyself-talk, structuring a healthy system of values andbeliefs, creating functional and fulfilling relationships,andbalancingphysical,mental,emotional,andspiritualenergy,youbuildafoundationofwellnessthatpreservesawellattitude,wellness-drivenlifestylechoices,andanoverallwellexperienceinlife.

You not only extend your life, you extend yourqualityoflifedeeperintolaterlife.Thisistheultimateobjectiveofwellnesspsychology—tohavethebest lifepossibleforaslongaspossible.

Three Challenges to Wellness

In the early twentieth century, D.D. Palmer wroteaboutdisruptionsinthebrainandnervoussystem’scontrolof body function known as subluxations. His intuitionand his research agreed that there were three kinds ofcausesofsuchdisturbancesinbodyfunction,inessence,threechallengestowellness—traumaorinjury,chemicaltoxicity or nutritional insufficiency, and autosuggestionormentalandemotionalstressanddysfunction.

Wellnesspsychology, then,adds thecomponentofmindcaretothewellnessequationthatrequireshealthy


structureandnervoussystemphysiology,cleanbloodandbodychemistry,andamentalandemotionalenvironmentthat is conducive tohappyand fulfilled living—inotherwords,thewellnesslifestyle.

To learn more about wellness psychology, print out our recommended reading list atDiscoverWellnessCenter.com

Healthy Lifestyle Habits

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In addition to the major components of wellness—alignment,exercise,nutrition,andhealthythinking—thereare a number of other healthy habits that you can adopt

toensurethatyouareabletoliveyourlifeofrichness.Theseinclude minimizing the sugar in your diet, getting plenty ofsleep, turningoff thetelevision,smokingcessation,attractingloveandintimacy,andbecominganadvancedcitizen.

Smoking Cessation

Smoking throughout the day is akin to living inside aburningbuilding.Smokingdegradesthecollagenofyourskin,causing premature wrinkling, destroys the cells inside yourlungs,andpromotesheartdisease,cataracts,andcancerbecauseoftheoxidizingradicalsreleasedintothebloodstream.Itcanalsocontributetobackpainbydehydratingthespinaldiscs.


People stop smoking every day and so can you. Somepeoplefindacupuncturetobeveryhelpfulatreducingcravings,andmanypeoplehaveusednicotinepatchesforthesamereason.But these are not as effective as your unswerving, absolutecommitment todowhatever it takes tonotsmoketoday.Justlimityournotsmokingtotodayonly.Youcantellyourselfthatyoucanhaveacigarettetomorrowifyoujustmakeitthroughtoday. Tomorrow morning when you wake up, tell yourselfthe same thing. There are many addicts who have success-fullykickedtheiralcohol,heroine,orcocaineaddictionsthisway.Kickinganyaddictionis tough.Youcanexpect tofeelstressed,anxious,andirritableatfirst.Toexpectanythingelseisunreasonable.Butyoucanalsoexpectthatovertimeitwillbecomeeasierandeasiertonotsmoke.

Stay Away from the Sugar!

InarecentstudydonebytheUSDA,itwasreportedthattheaverageAmericanconsumes134poundsof refinedsugareveryyear,orapproximately20teaspoonsofsugarperday.Ashardasthismaybetobelieve,considerthefollowingfacts:

• A 12 oz. can of Pepsi® contains 10 teaspoons of sugar• A 2 oz. package of candy contains 11 teaspoons of sugar• A 16 oz. cup of lemonade contains 13 teaspoons of sugar• A cup of Frosted Flakes® contains 4 teaspoons of sugar


This high level of sugar intake is very unhealthy andcontributes to obesity, Type 2 diabetes, heart disease due toelevated triglycerides, kidney stones, dental caries, chronictiredness, and reactive hypoglycemia. Decreasing your sugarintake is as simpleasavoiding foods that arehigh in refinedsugars,suchassoftdrinks,candy,cake,anddonuts,aswellasmostcondiments.Whenyoupurchasesweetenedfood,lookforproducts thatare sweetenedwithapple juiceor stevia, ratherthansugarorhigh-fructosecornsyrup.

Turn Off the Television

Therearemajortrendsinthehealthofbothchildrenandadultsthathavepublichealthworkersconcerned:anincreaseinobesityandattentiondeficitdisorder(ADD)andtheamountof time spentwatching television.Several recentlypublishedresearchstudiesindicatethattelevisionmaybetheculpritthatleadstobothoftheothers.

Watching television leads to obesity in two ways. First,everyhour thatyouspendsitting in frontof the television isanhourspentbeing inactive.Kidsshouldbeoutside runningaround, riding bikes, and playing with their friends. Adultsought to be involved in hobbies and community activities.Sittinginfrontofthetuberesultsinburningfewercaloriesanda reduction inoverallmetabolism.Also, anumberof studieshaveshownthatpeoplewhowatchtelevisionsimplyeatmorefood.


Watching television also has detrimental effects on thebrain’scognitivefunction,especiallyinkids.StudiespublishedbytheAmericanAcademyofPediatricshaveshownthatchildrenwhowatchmorethantwohoursoftelevisionperdaystrugglemorewithaggressivebehavioralproblems,difficultyinconcen-trating,sleepdisturbances,andadramaticallyincreasedriskofalcoholconsumptionasteenagers.Althoughmoststudieshavebeenconductedonchildren,otherstudieshaveshownthattheresultsarejustasvalidforadolescentsandadultsaswell.Thesenegativeeffectscanbeexplainedbyunderstanding theeffecttelevisionhasonthebrain.

BroadcasttelevisionintheUnitedStateshasaparticularfrequencyofflickerthatcannotbeseenbutwhichhasaneffectonbrain function.Anumberof studiesmeasuredbrainwaveactivity in people while they watch television. During thesestudiesitwasnoticedthatthebrainwavesinpeoplewatchingtelevisionweresimilartothebrainwavesofpeoplewhowereinatrance.Thistrance-likestateisassociatedwithadecreaseinthefunctionofthecerebralcortex—thecriticalthinkingpartofthebrain.Whenpeopleareinthistrance-likestateforseveralhoursperday,itbecomesmoredifficulttofocustheirattentionandcontroltheirimpulses.

The American Academy of Pediatrics recommends thatchildrenwatchnomorethantwohoursoftelevisionperday—anditwouldbebettertoreducethisevenfurther.Manyhealthexperts arenowencouragingparents to completely eliminatewatchingtelevisionforchildrenundertheageofseven,toallowtimefortheirbrainstodevelopabitmore.


Pay Off Your Sleep Debt

Sleep expert and President of the American SleepResearchInstituteLynnLarsonexplainsthelinkbetweensleepanddecreasedlongevityisduetotheimmediateeffectlackofsleephasonhumanperformance.Missingsleepleadstopoordecisionmakingandaffectseverythingwedo: rushingwhenweshouldbemethodical,forgettingimportantprocedures,lossofattention(suchaswhendriving),nothaving theenergy toexercise, poorer reaction time, higher stress levels, elevatedbloodpressure,andinabilitytoadapttochange.Thesethingsleadtoaccidentsintheshorttermandpoorhealthinthelongterm.

Research atASRI suggests that the amount and qualityofsleepweachievehasprofoundeffectsonwellness.Nightlysleepiscriticalforproperfunctionofthebrain,immunesystem,endocrine system,digestion, recovery from injury, and resto-rationofhealth.Thelifestylechangesexplainedthroughoutthisbookareallintertwinedwithsleep.Sleepgivesustheenergy,thewill,andthefoundationtoaccomplishthesechanges.

Approximately100millionAmericansstrugglewithdiffi-culty sleeping. If you have trouble falling asleep, or stayingasleep,therearesome“tricks”toimprovethesituation.Tosomeextent,insomniacanbeliketheoldexpressionaboutfear:therebeingnothingtofearbutfearitself.Sometimes,justthefearofnotbeingabletosleepcausesenoughstresstokeepusawake.Theguidelinesthatfollowshouldhelp.


• Don’t look at the clock. Studies have shown that looking at the clock during the night increases insomnia. You will sleep more if you ignore the clock when you wake up during the night.

• Leave work at the office and don’t take it to bed with you.

• If you wake during the night—do not think! Mental distraction is the name of the game. Try counting backwards from 100. The first times that you try this technique, you might count from 100 two or more times. It’s OK. Eventually you will fall asleep at about 95. You are training yourself to stop thinking about problems and to fall asleep instead. It will take time to learn this good habit.

• No caffeine after dinner. The half-life of caffeine is about four hours.

• Alcohol makes you doze off quickly, but after it metabolizes it will interrupt sleep later in the night.

Love and Intimacy

AlthoughIhaveneverseenadoctorwriteaprescriptionfordailydosesof“love,”bestsellingauthorssuchasDeepakChopra,M.D.,BernieSiegal,M.D., andDeanOrnish,M.D.,allwriteaboutthehealingpropertiesoflove.Dr.Ornishsays,


“Lovemaybethegreatestofalldisease-fighters,andit’sabouttime doctors realized it.” Dr. Ornish, a pioneer of wellness,has extensively researched how diet, exercise, and stressmanagementcanhelpreverseheartdisease.HisbookLove & Survivalexplainsthatlonelinesscankillyou,whileloveandasenseofcommunitycanhealyou.

Whetherwithapet,apartner,oraspouse,sharingloveisthemostpowerfulforceofnature.Thereismuchconcernthatthesmarterwegetandthemoretechnologyweuse,thelonelierweareandthemoredisconnectedwefeel.Dr.Ornishsaysthat“the real epidemic isn’t physical heart disease. It’s spiritualheartdisease:lonelinessandisolation.”Manyexpertsagree.

Itisamazingbuttruethattheeasiestthingintheworldtodo to improveourownhealthandwellness is toexpressourloveforourselvesandforothers.Itdoesn’tcostanythinganditdoesn’thavetotakemuchtime.Thebenefitsoflovearebeyondmeasure.

Advanced Citizenry

Beinganadvancedcitizenmeansthatyoudedicatesomeofyourtime,yourthoughts,andyourperspectivestosomecausethatyoubelievein.Thismaybesomethingassimpleasvolun-teeringafewhourseverymonthtovisitwiththeseniorcitizensin the local nursing home, perhaps becoming a mentor to achild,orbecomingactiveinyourlocalgovernment.Whateveritmaybeforyou,bymakingyourfeelingsknown,youshapetheworldforfuturegenerations.Yourideasaremoreimportant


thanyoumayrealize,sopleaseparticipateinyourlocal,state,andnationalorganizationsandaddtotheprocesswithyourownindividualslant.Themorethatallofusdothis,themorewe’lldevelopaworldaboutwhichwecanallbeproud.

Eachofushas a sphereof influence, a circleof friendsandacquaintanceswhoneedtohearourmessage.Whetheryoudecidetodosomethingsmallorgreat,pleaseacceptyourshareof the responsibility for moving our society ahead. If we allinvestourownspecialsomething,theneteffectwillbeahappy,healthy,andfulfillinglifeforusall.

How to Change Unhealthy Habits

Therearethreethingsthathavetohappentosuccessfullychange a habit.Thefirst is that youmustmake the decisionto change.When youmake a decision, you are affirming toyourselfthatyouarewillingtogotoanylengthstomakeyourwishescometrue.Thismeansthatyouwillneedtocompletelyeliminatetheword“try”fromyourvocabulary.Whenyousay“I’lltrytodomyexercises,”youareleavinganopendoortonotdoingthem.Theninyourmind,ifyoudon’tdoyourexercises,that’sokaybecauseyouonlysaidyouwould”try”todothem.Ifyouwanttosuccessfullychangeyourhabitstoliveahealthierlife,youcannotleaveanopendoortoyouroldhabits.Youneedtojustdoit,justmakeadecisionandnotlookback.

Thesecondthingistoact“asif.”Wheneveryouchangewhatyouaredoing,itwillfeelunnatural.Itmayfeellikeyou


aredoingsomethingwrong,funny,orsomethingthatisjustnotyou.Inaway,youareright.Whenyouchangeahabit,youarebydefinitionactinginawaythatis“justnotyou.”Butinaveryshorttime,itwillfeelnormalanditwillseemstrangethatyouever actedanydifferently. Changinghabits is like startinganewjob:thefirstcoupleofweeksarestressfulanddisorienting,butifyoujusthanginthere,youwillfeelathomebeforeyouknowit.

The third is toworkonyourself everyday.Thehighestdemonstration of a healthy self-image and self-esteem is thecommitment to work on yourself each and every day. Youexperience an elevated consciousness when you realize yourpowertostepuptoyourgreatnessordefaulttoyourweaknesswith every challenge, distraction, and decision. Working onyourselfwithconsistencyandpersistenceconnectsyoutoyourinnerwisdomandinnerstrengthtobecomeunstoppable.

Your Wellness Team

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Weliveinaninformation-richworld.Areyouawarethattheamountofinformationdoubleseverytwoyears? In today’sworld, cuttingedgecompanies

of all sizes are recruiting a Board of Directors to help themmakemoreeffectivedecisionsandtoincreasetheircollectivelevelofwisdom.Consultingwiththesewiseindividualshelpstheseorganizationsreducethenumberofmistakestheymake,aswellasboosttheirorganizationaleffectiveness.

Consistentwiththisconcept,IhaverecruitedaBoardofDirectorsformymorningmeditations,orasIliketocallit,my“HourofPower.”Iseekthewisecounselofmanyofhistory’sgreatestthinkers.Thisteamconceptgivesmestrength.Itputsmeonaproverbialall-starteamwiththebestandthebrightest.OfcourseallofthemembersofmyBoardofDirectorsdon’tactuallygettogetherwithmetodomymeditationandexerciseroutine;Isimplythinkaboutwhattheywoulddointhecircum-


stancesIfaceinmylife.LetmesharesomeofthepeoplewhoIhavechosentositonmyBoardofDirectors:

• Albert Einstein for wisdom• Mahatma Gandhi for leadership• Mother Teresa for unconditional love• Benjamin Franklin as an ideal statesman• Bruce Lee for self-discipline• The Dalai Lama for inner peace• Oprah Winfrey for overcoming adversity

AsyougetreadytoassembleyourownBoard,firstthink

aboutthequalitiesthatmadethesemenandwomensoadmirableand how youwould benefit from acquiring their qualities inyourownlife.Rememberthatthefirststeptorealizingyourlifevisionisdefiningit.Thefirststeptobecomingthepersonyouwant tobecome is to identify thecharacteristicsand traitsofyouridealversionofyourself.

TheconceptfortheBoardofDirectorsforbuildingyourcharactercanbeapplied towellnessaswell.Mybest friendsfromcollegeand I always jokedaroundwheneverwewouldask each other if we knew someone who could help us; wewouldalwaysrespondbysaying“I’vegotaguy.”Betweenthefourofussomeonealways“hadaguy”whocouldsolveourcarproblems,realestateproblems,financialproblems,younameit.This iswhatyouwant todo foryourselfbycreatingyourown entourage of wellness care providers who can help you


whenyouaren’tfeelingwellandalsohelpyoupromoteyourhealthwhenyouarefeelingyourbest.

LetmegiveyouanexampleofwhatImeanbycreatingateam.Let’ssayforexamplethatyougotoyourmedicaldoctorcomplainingofneckpain.Thedoctorwill askyouquestionsabout how it happened, examine you, may prescribe painrelievers,anti-inflammatorymedications,andmusclerelaxants,and may refer you to a physical therapist. If after severalweeksyoudonotgetbetter,yougobacktothemedicaldoctorexplainingthatthepaindoesfeelalittlebetterwhenyoutakethemedication,butthepainreturnswhenthemedicationwearsoff.Notonly thatbutyouhavedifficultyworkingdue to thesideeffectsofthemedicationandyouarestartingtofeelsomenumbnessgoing intoyourshoulderandarm.Thedoctorwilllikelyreferyoutoanorthopedistorneurologistforaconsul-tationwithaspecialist.

You can see that it is the medical doctor who is thecaptain of the team that provides your medical needs.Whenyouhaveanemergency,needmedication,orrequiresurgerytosolveyourproblem,yougotoseeyourmedicaldoctorandthemedicaldoctordirectsyoutotheotherspecialistsontheteam;thesemight includenurses,physician’sassistants, specialists,pharmacists,andmanyotherplayers.

If, however, you are seeking a conservative druglessapproachtohealingorareseekingadviceonhowtoimproveyourhealthandwellness, thenyouwillfind that themedicalsystemisnotdesignedtoprovidethattypeofcare.Sowhomshouldyouchoosetobethecaptainofyourwellnessteam?


Yourwellnesscaptainshouldbesomeonewhohasahighlevelofeducationinsubjectssuchasanatomyandphysiology,pathology,andwellness.Itshouldbesomeonewhounderstandswhatwellnessmeansandunderstandshowtocreateawellnesslifestyle.Itshouldbesomeonewhocanhelpinspireyou,keepyouaccountable,andprovideyouavarietyofwellnessresources,tools,andreferralstoothergreatwellnessspecialists.

Itrulybelievethatyouwanttochooseawellnesschiro-practor to be the captain of your wellness team—your ChiefWellnessOfficer,ifyouwill.Letmeexplainwhy.

The Chief Wellness Officer

Chiropractors are licensed doctors with comparableeducationtomedicaldoctors.Theprimarydifferenceineducationisthatmedicaldoctorsspendmoretimestudyingsubjectssuchas pharmacology, whereas chiropractors emphasize the studyof the body’s master system (the spine and nervous system),adjustingtechniques,andnutrition.

Chiropractors are trained and experienced in knowingwhentorefertomedicaldoctors.Mostpeopledon’treallywantto take medication if there is a more conservative approach,butoftenpeopledon’tknowwheretogotofindoutwhattheirproblemisand,moreimportantly,areoftenafraidthatitcouldbesomethingreallybad.Soitseemsliketherightideatogotothemedicaldoctor to ruleout theworst-case scenario.Oftenpeopleareleftunsatisfiedbecause,althoughtheymaybeable


to ruleout theworst,unless theyneedmedicationorsurgerythereislittleelseofferedasasolution.

Chiropractors are trained to look for the cause of theproblem by analyzing the spine and nervous system. Afterasking questions about your health history and examiningyourcondition,theywillbeabletotellyouwhetheryouhavea conditionwithwhich theycanhelporwhetheryouhaveacondition that requires medicine or surgery. Chiropractorsfocus on correcting the cause of your problem, not just onsuppressingyoursymptoms.Wouldn’t itbebest tostartwiththemost conservative options first and then rely onmedica-tionsorsurgeryifit’sevennecessaryaftergivingthesafer,lessinvasiveapproachachance?

Chiropractorsarecoveredbymosthealthinsurancesandsome drugless services such as manual therapy and thera-peuticexercisesmaybecoveredbyyourhealthinsurancewhenrecommendedbyachiropractor.Thismakesitmoreaffordableandoftenmoreconvenienttotakecareofyourselfinanaturalholisticmanner.

Chiropractorsaredoctorstrainedwithaholisticphilosophy.Themajorpremiseofchiropracticisbasedontherecognitionthatthereisintelligenceintheuniverse.Chiropractorsfocusonensuringthatyourbody’sowninnatehealingabilityisworkingitsbest.Byspecializinginthecareofyourspine,whichincludesknowledgeofthebones,muscles,andspinalcord,chiropractorsinfluencethesystemthatrunsallothersystemsofyourbody.Only chiropractors provide a comprehensive solution to takecareofthehealthofyourspineandnervoussystem.


Chiropractorsareusuallymoreexperiencedwithworkingwithmassage therapists,personal trainers,Pilates instructors,yogateachers,nutritionists,homeopaths,naturopaths,acupunc-turists,andotheralternativemedicalproviders.Theseare theplayersyouwantonyourwellness team.Youwantacaptainwhoknowswhattheseprovidersdoandwhoisabletohelpyoudecidewhenyouneedtousethem.Mostchiropractorshaveaworking relationship with these types of providers, and theyoftenworkwith themfor theirownpersonalwellnessneeds.The most recent trend for chiropractors is to run full servicewellnesscentersofferingyouaconvenientandaffordableone-stopexperience.

Somechiropractorshavespecialties inmultiplewellnessdisciplines.ForexampleDr.DickVersendaalteacheswellnessprofessionals how to be Urgent Wellness Specialists using aprotocol he developed over the past 50 years called ContactReflexAnalysis.Itisaspecializedhealingtechniqueanalyzingmultiplehealthfactorsincludingthereflexesofthebody,alongwith eating, sleeping, working, smoking, drinking, and otherlifestylehabitstodeterminesomeone’svitality.CRAprovidespractitioners an effective and efficient way to provide bothchiropractic andnutritional care.CRApractitioners “performprecision adjustments and releases, enhance energy, nourish,build,support,andinvigoratethebodywiththeessenceoflifebyintegratingtheactivitiesofallpartsofthebody.”

Anothergoodreasonforhavingyourchiropractorbetheleaderofyourwellnessteamisaverypracticalonebasedonmyexperienceovertheyears.WhatIhaveseenisthatmany


people with good habits slow down and sometimes have tostopexercisingcompletelyduetomusculoskeletalpain.Manypeoplecomeintomyofficeandtellmetheyhavegainedalotofweight sincenot being able toworkout due to their neck,back,orshoulderpain.

People say they get depressed because they want to beabletoexercisebutareafraidto—becausetheirpainflaresupwhentheybeginexercising.Iftheyhadawellnesschiropractor,they would probably not have had to take so much time offfromtheirroutineandwouldlikelyhavebeenabletoresumeexercisingsooner.

How many times have you heard someone say they nolonger play tennis, golf, run, ride horses, or engage in otherphysical activity because of their bad shoulder, knee, back,orneck?Oftenpeoplehavebeento theirdoctor,havehadx-raysandMRIs,triedphysicaltherapy,livedonpainkillers,andfinally resigned themselves to the fact that they are “gettingolder.”Insomecases,thedoctorsaysthereisnothingmorethepersoncando.Whenthedoctorsaysthis,however,whatheorsheoftenmeansisthatthereisnothingmorethedoctorcando.Thereisadifference.

TherearemanygreatwellnesschiropractorsincitiesacrossAmerica—it’s just a matter of finding one.As I mentioned,notallchiropractorspracticethesameway.Irecommendyouinterview several in order to find the one you like the best.When you call, you should ask if they offer complimentaryconsultationsandevenaskiftheyofferconsultationbyphone.Askthemtodescribethetypeofpracticetheyhave.Askthem


todescribe their idealclient.Ask themtheirofficehoursandhowlonganaverageappointmentshouldtake.Askthemiftheyaccept your health insurance, or if you don’t have coverage,ask about what type of payment plans they have available. Irecommendnotbasingyourdecisionaboutwhichchiropractortochooseonwhetherornotyourinsurancecoversit,andhere’swhy:mostpeoplehavealimitednumberofvisitscoveredbytheir insurance andmost peoplewill require additional visitsoncetheirinsurancebenefitshavebeenused.Insomecasesitmaybemoreexpensivetopayyourco-paymentsonlyforthecoveredvisitsandfullpriceoncetheinsuranceisexhausted.

I recommend thatyourcomfort levelwith thedoctorbeyourprimary concern.Asking thesequestions is agreatwaytoget toknow thedoctor; youwill be able tomakeabetterdecisionastowhetheryoulikeandtrusthim/her.Takethetimetofindsomeonewhoknowswhatshe/heis talkingaboutandwhocanprovideyouwithgreatservice.

To print a list of interview questions to ask your new wellness doctor

visit DiscoverWellnessCenter.com

Your Wellness Team

WhatIwantyoutodoistocreateanall-starwellnessteam.Seekoutthebestprovidersyoucanfind,interviewthem,andmakesuretheycanprovidewhatyouneedtohelpcreateandsupportyourwellnesslifestyle.


Thefirststepistostartaskingpeopleyouknowandtrustif theyknowofanyof the typesofproviders listedbelow.Iftheydo,askthemquestionsaboutwhomtheysee,whytheyseethoseproviders,andwhethertheywouldrecommendthem.Ifyouhavefriendswhosaythattheylikeapractitioner,theylikethe experience and would recommend it, then that is a greatplace to start.You will be amazed at how many people youknowwhoarealreadyreceivingwellnesscare.

Wellness Coach

Wellness coaches are like the nurses of wellness. Theyprovide a vital role in helping people understand wellness,andmostimportantlyaretheretohelpyoustayaccountabletoyourself.That’showyouachieveresults.Mostofusdomuchbetterwhenwehavehelpfromsomeoneknowledgeable.

Celebrities,athletes,executives,andtheverywealthyareallpeoplewhohavehistoricallyhadthemeanstohirethehelptheyneed toget the results theywant.But thegrowthof thecoachingindustryhasmadeitaffordableforjustabouteveryonetobeabletotakeadvantageofthebenefitsofhavingacoach.Wellnesscoaches:

• Assist people with identifying specific goals and then reaching those goals faster and with ease.

• Provide clients with the tools, perspective, and structure to accomplish a more thorough process of personal accountability.


• Reframe beliefs and create a point of focus upon which clients may reflect.

The latest wellness trend is to have a wellness coach,someonewhocanhelpyoubybeinganinformationresourceandbyinspiringyou.Ifyoureallywanttoseeresults,rememberthatitisnotaquestionofwhethermakinghealthychoiceswillbenefityou.Aslongasyoustayconsistentwithyourhealthychoices, you will always benefit. The longer you stick withthose healthy habits, the better your health will be. It makesgoodsensetoinvestinhiringacoachwhocanhelpensureyoustaymovingontherighttrack.

Massage Therapist / Body Worker

Massage is a system of pressing and kneading differentsoft tissues in the body (muscles, tendons, and ligaments).Massageoffersavarietyofhealthbenefits:painrelief,relaxation,improvedmuscletone,stimulationofcirculatoryandlymphaticsystems,andmoreefficienteliminationofwastethroughoutthebody.

Although a single massage will reduce fatigue, relaxyou,andprovidemildstressrelief,theeffectsofmassagearecumulative.Acourseofmassagetreatmentswillallowyoutoreapthemostbenefits.Ultimately,massagecanrejuvenateyouphysically,mentally,andspiritually.

Massageratescanvarybetween$50and$125perhour,depending on the massage therapist and the location where


youreceiveyourmassage.Forexample,youwillpaymoreforsomeone to travel toyourhome toprovidemassage therapy.Fortunately, many chiropractic centers offer massage therapyaspartoftheirservices.

Personal Fitness TrainerAnothergreatwaytogetresultsistomakesureyouare

gettingexpert adviceand supervision.Apersonal trainer is agreatwaytoensurethatyouareexercisingsafelyandeffectivelyto accomplish your goal.A personal fitness trainer is trainedindevelopingandrecommendingexerciseprogramsandoftenoffers generally accepted nutritional advice as well. Personaltrainershaveavarietyofcertificationprograms.PeterDavis,CEOofIDEAHealth&FitnessAssociation,theworld’slargestassociationforhealthandfitnessprofessionalsandInnerIDEA,anorganizationformind/bodyprofessionals,feelsthatitistimefor all wellness professionals to begin to work together as ateamtolookoutforthebestinterestoftheirclients.Thepresentfragmentedwellnessindustryleavesthepublicconfused.Themosteffectivewayforyoutomaximizeyourresultsistoworkwithcertifiedtrainedprofessionalstoensureyouaregoingtogetmaximumresultssafely.

You may look for a trainer who is a member of IDEAHealth&FitnessAssociationattheirWebsitewww.ideafit.com.CertificationsincludeC.S.C.S.(CertifiedStrengthandCondi-tioningSpecialist)oraC.P.T.(CertifiedPersonalTrainer).Themost important thing is tofinda trainerwithwhomyou feel


comfortableandwithwhomyouwouldliketowork.Knowingwhat to do is often the easy part; finding someonewhowillinspireyoutostaywiththeprogramtogetresultsisthehardpart.Ratescanrangefrom$40-$90perhour,andyoucanoftenreceivediscountsbypurchasingpackagesofsessions.

Pilates Instructor

Pilates is a fast-growing trend in exercise. It helps

strengthencoremusclesandimprovesflexibilityandstrengthfor theentirebody.Onedistinctadvantage tosomepeople isthatPilatesexerciseswillnotgreatlyincreasemusclesize.

Pilates,likeyoga,focusesonauniqueseriesofcontrolledand focused movements which engage both your body andmind. These exercises are performed on specially designedmachinesandare taughtby trained instructors.There isverylikely a Pilates studio near you. Alternatively, many fitnesscenters and health clubs offer Pilates classes which are opentothepublic.TolearnmoreaboutPilates,yoga,orothermind-body-spiritmodalities,visitInneridea.com.

Yoga Instructor

Yoga is another form of exercise that has become very

popular.Yoga integratesmind,body, and spirit andenhanceshealthinmanyways.Thereareseveraltypesofyoga;whatevermethod is used, yoga incorporates specific postures and


breathingexerciseswhicharedesignedtoenhancehealthandwell-being.

There are many yoga studios to choose from in everymajor city. In addition, yoga classes may be taught at healthclubsandevenatcommunitycenters.Becauseofthevarietyofyogamethods,youmaywishtotakeafewdifferentclassestodiscoverwhichismostcomfortableandeffectiveforyou.Mostcentersofferanintroductiontoyogaforareducedfeeforthosewhosimplywish takean initialclassbeforesigningupforalongercourse.

Nutritionist

As you read in the chapter on nutrition, many differenthealthconcernscanbetracedbacktothefoodsweeat.Havinganutritionistordieticiancanbeagreatresource.Nutritionistsareprofessionalswhocanfullyassessyourcondition,includinglabtestingforallergiesandotherhealthconcerns.Adieticianornutritionistneedsatleastabachelor’sdegree.Ofthe46stateswithlawsgoverningdietetics,31requirelicensure.It’sbeenmyexperiencethatasimportantasanutritionist’seducationis,itisjustasimportanttoworkwithsomeonewhoinspiresyoutomaketheadjustmentstoyoureatinghabitsthatwillhelpyoumakelastinghealthychanges.

Homeopath

Homeopathyispracticedbyawidevarietyofhealthcarepractitioners, including medical doctors, naturopathic physi-


cians,nursepractitioners,dentists,chiropractors,acupuncturists,andothers.Therearealsoprofessionalhomeopathswhopracticeonly homeopathy and are unlicensed in any other discipline.Youwillfindavarietyofhomeopathicremediesatmosthealthfoodstores,andthesecanoftenbeaneffectivewayofrelievingsymptomswithouttheuseofpharmaceuticals.

Homeopathy is a systemof healingbasedon three coreprinciples:

1. Like cures like2. Minimal dose3. Single remedy

Homeopaths will often recommend a single “remedy”that is anextremelydilutedproductof something thatwouldproduceasimilarsymptominahealthyperson.Thereare300majorremedies,withupto3000fromwhichhomeopathscanchoosetotreatspecificconditions.

Naturopath

A licensed naturopathic physician attends a four-yearnaturopathicmedicalschool.Naturopathsareeducatedinallofthesamebasicsciencesasmedicaldoctors,andinadditiontothateducation,thenaturopathisalsorequiredtocompletefouryearsoftraininginclinicalnutrition,acupuncture,homeopathicmedicine, botanical medicine, psychology, and counseling.


Naturopathsstudyholisticandnontoxicapproachestotherapyand strongly emphasize disease prevention and optimizingwellness. As with medical doctors, naturopathic physiciansmustpassrigorousprofessionallicensingexams,andarefullyqualifiedtobeprimarycaregeneralpracticephysicians.

Acupuncturist

Acupuncture encourages the body to promote naturalhealingandimprovefunction.Acupunctureinvolvesinsertingtinysterilized,stainless-steelneedlesintospecificpointsonthebody—justbarelythroughthesurfaceoftheskin.Stimulatingthese points causes biochemical and physiological changeswhichcanhelptreatawidevarietyofillnesses.

Dentist

Thedentalprofessionhasdoneanexceptionaljobteachingpeopleaboutwellness.Althoughsomepeopledonotgotothedentist until they are in pain, few people dispute that it is agoodideatoseeyourdentistforpreventativecareandoptimalhygiene.

An Exercise Buddy

Ihighly recommend thatyouhaveabuddy.Besides theobvious benefits of friendship, an exercise buddy helps you


tostayconsistentbyensuringthatyouhaveagoodtimewithsomeoneyoulike,whoalsowantstomakeexercisepartofahealthylifestyle.Thiscanhelpalotwhentheweatherisn’tgreatoryoudon’treallyfeellikegoingtoexercise,butyouknowthatyourbuddywillbethereandaskwhyyoudidn’tshowup.Wehaveallexperiencednotwantingtoworkout,butsometimesyouwillshowupanywaybecauseyouhaveabuddyyoudon’twanttoletdown.

Summary

First,findagreatwellnesschiropractoryoulikeandwhoyoufeelconfidentcanhelpyou.Ifatfirstyoudon’tsucceed,keep on interviewing chiropractors until you find one withwhomyoudofeelcomfortable.

Explainthatyouareputtingtogetheryourall-starwellnessteamandyouwouldlikehisorherhelp.Thenyoushouldbeable to get started.Ask if your chiropractor offers additionalwellnessservices.Ifnot,askyouremployerifwellnesscoachingisofferedaspartofanemployeewellnessprogram

Startbuildingyourteambyfollowinguponthereferralsyou receive from your wellness chiropractor, your wellnesscoach,andyourfriends.Thiswillbethemostefficientandmosteffectivewayofbuildingyourwellnessteam.Itisgreattoworkwithpractitionerswhoworkwitheachother.

To print a Wellness Team Worksheet, please visit

DiscoverWellnessCenter.com.

Wellness Essentials

15

The purpose of this chapter is to provide you witha resource for finding additional information andproducts thatwillhelpyou liveahealthier life. Use

thisasyourpersonalwellnessproductguide.YoucanfindoutmoreinformationaboutalloftheseproductsonourWebsite,DiscoverWellnessCenter.com. Ifyouhavea favoriteproductthatisnotlistedhere,pleaseletmeknow.

Ialwaysdomyverybesttostaycurrentwiththelatestandgreatest wellness products on the market. I recommend youconsult your wellness chiropractor or specialist to determinewhich of the following products best fits your needs andsupportsyourgoals.Inadditiontotheirexpertiseandservice,oftentheyoffertheseproductsattheirwellnesscentersforyourconvenience.


Alignment

AsIdiscussedinchapter9,maintainingproperalignmentthroughout the day is very important for your health. Thefollowingproductsarespeciallydesignedtohelpyoumaintaina healthy curve in your neck and back. Like brushing yourteethforafewminuteseveryday,usingthesetoolsforafewminutes each day can help improve your posture and reduceyourriskforcervicaldegenerationbyimprovingyourcervicalcurve.Thiswillhelptooffsetthedailystressmostpeopleputontheirneckbysittingatadeskorinfrontoftheircomputersallday,orbysitting in trafficanddrivingwithpoorposture,whichoftenleadstotheconditionreferredtoasFHP,ForwardHeadPosture.

Cervical Curve Devices

Dependingonyourageandconditionofyourspine,yourwellnessdoctormayrecommendyouusetoolstohelpreducespinal degeneration due to long-term spinal misalignment.DevicessuchasaPosturePump,CervicalRoll,SpinalFulcrum,SpinalTraction,andThePostureRight™byNeckOrthoticcanhelpreducespinaldecayandinmanycasesactually increasethehealthofyourspinebyhelpingrestore thenaturalcurvesofyourspine.Restoringthenaturalcurvesofyourspinehelpstomaintainpropernutritiontoyourdiscs,andimprovesyour


postureandrangeofmotion.Peopleregularlyreportthatthesetypesoftoolshelpreducepainandincreasemobility.

Experts suggest that x-ray examinations indicate thatproperalignmentofthespinehelpstoreducetherateofspinaldegeneration, which can have a variety of overall positivehealthbenefits.Inaddition,wehaveallseenwhatpeoplewhosepostureworsenswithaginglooklike;thereislittlethatcanbedonetoimprovepostureoncedecadesofdamageandneglecthavesetin.Nowisthetimetobegintocareforyourspine.

Cervical Pillow

Thereareavarietyofdifferenttypesofpillowsmadeofdifferentgradesoffoam,whichhavecustomcurvesdesignedintothemtosupportyourneck.Ifyouarelikemostpeople,yousleeponyourpillowforsixtoninehourseverynight.Shouldn’tyousleeponsomethingthatwillhelpyoumaintainyourgoodhealth,notsomethingthatwillslowlyallowyourposturetogetworseandworseovertheyears?


Cervical pillows are a simple way to reduce stress on the neck and upper back. Core Products is a leading producer of cervical pillows, lumbar supports, and other products that help the body maintain healthy alignment.


Lumbar Support

A support for your low back is essential to have in thechairsinwhichyouwillspendmostofyourtime.Mostfurniturecompaniesdonotmanufacturechairsthatareactuallyhealthyforyou.Theseatsareoftenhard,ratherthancushioned,andthepositionofyourspineisoftenverypoorandsometimesevendamaging.Think of having a lumbar support for your officechair,yourcarseat,andyourfavoritereadingchairathome.

Oneideaistohavealumbarsupportthatyoucantakewithyouwhenyoutravelonairlines.SomedayIhopetoseeairlinesprovide lumbarsupports forpeople theway theydoblanketsandpillows.Whynotasktheflightattendantsnexttimeyouareonaflight?Tellthemyourchiropractorsaiditwouldmaketheflightmuchmoreenjoyableandlessdamagingtoyourhealth.Ifenoughpeopleaskforit,perhapsonedaytheywillgetthehint.

Another tool to help keep healthy alignment includes aspecialshapedsupportpillowthatrestsbetweenyourlegswhileyouarelyingonyourside.TheLegSpacer®is designedtoalignyourlowerextremitiesinordertorelievepressureonyourlowback,hips,andknees.Itisverycomfortabletosleepwith,andonceagainnotonlyhelpsreducepressureonyourlowbackbutalsohelpsyougetabetternight’ssleep.

IalsoliketheBackVitalizer™verymuch.Thisisarectan-gularair-filledlowbackpillowthatyoueitherusebehindyourlowback,orasaseatcushion.Theproducthelpsenhancethehydrationof spinaldiscs, improvesmusclebloodcirculation,andhelpstoreducepainwhileyouaresitting.Italsosimulates


theeffectofsittingonanexerciseballinthatitactivatesyourcoremusclesinordertostabilizeyourpelvisontheairpocket.Becauseofitssimpledesignyoucanuseitatworkorathome,takeittosportingevents,useitinyourcar,andbringitonanairplane.TheBackVitalizer™isextremelyhelpfulforpeoplewhositalot,anditfeelsremarkablycomfortable.

Ergonomic Work Station

Ifyouarelikemanypeople,youspendalmosthalfofallofyourwakinghourssittingatadesk.Itisthereforeimportantthat your chair, desk and other equipment help your bodymaintaingoodpostureandalignment.Ahealthyworkstationmust include proper seating, adjustible keyboard and mouse,anadjustiblecomputermonitorposition, lighting, andproperpositioningofyourwork.Theseareallcriticaltominimizethestressonyourbody.An improperchairposition,cradling thephonebetweenyourearandshoulder,orstrainingyournecktolookatyourcomputermonitorisnotabigdealeveryonceinawhile;butwhenyoudothesamerepetitivemotionsforseveralhoursaday,severaldaysaweek,severalweeksamonth,andsoon, youfind that yourbodyeventuallyhas togive and inmany cases will suffer pain, discomfort, poor posture, andspinaldiscdamage.Unfortunately,mostpeopledon’tcorrelatetheseproblemstotheirday-to-dayactivitybecausetheythinktheseproblemshavetobecausedbyaspecifictraumaticevent.That’sjustnotthecase.


Desk ChairThebasicsofahealthyergonomicworkstationincludea

biomechanicallycorrectchairtositin.Itisbestifitisadjustabletosupportyouruniqueheightandcurves.HumanScale™offersavarietyofseatingoptionsdesignedtokeepyouhealthyandwellwhileyouareworking.ChoosefromavarietyofmodelsincludingtheFreedom™orLiberty™.Notonlydotheysupportyourspineandadjusttoofferaperfectfitforyourbodytoworkin, they also feature beautiful, award-winning designs. Youwillnoticethemonthesetsofmanyoftoday’smostpopulartelevision shows. These products are an investment in yourhealthifyousitatyourdeskoften.

Agreatnewcost-effectivedeskchair isanexerciseballthatsitsonastand,suchastheBallChairbyGaiam®.Theseareterrificandveryaffordable.Thesechairsactuallyhelpyoustrengthenyourcoremuscleswhilesittingonthem.It’slikeaworkoutwhileyou’reworking.


Sitting in a desk chair all day leads to weakness of the muscles that help to stabilize the low back. This contributes to increased low back pain, stiffness, and susceptibility to injury. Gaiam® has developed the perfect solution: the Ball Chair. Sitting on a Ball Chair is a simple way to keep your body properly aligned and maintain strong, healthy, low back support muscles.


Monitor Arm

First it was great when computer monitors went fromtakingupsomuchdeskspacetothenewflatpanels,buttheyarestillonthedesktakingupspaceanddon’thavetoomanywaystoadjusttheirpositiontobestfitaperson’sworkstation.HumanScale™,aleaderinergonomicofficefurniture,offersavarietyofcomputermonitorarmsthatcangetyourmonitoroffyourdesk.Monitorarmsarecompletelyadjustable,sothatyoucanseeyourmonitorwhereyouwantto,whenyouwantto.It’sabrilliantideawhosetimehascome.

Headsets

If you talk on the phone regularly and for long periodsof time, a headset is a great tool to prevent headaches, stiffnecks,andsoreshoulders.Ifyoureallywantanewandhealthyexperience,investinacordlessheadset.Beingabletostandup,walkaround,anduseyourhandswhiletalkingonthephoneisnotonlyhealthier,ithelpsyoubemoreproductive.OneofthemostpopularbrandsisPlantronics®.

Keyboard / Mouse Wrist Pads

Many computer keyboards now include wrist pads asstandardaccessories.Thereare,however,waystoupgradeandenjoy the benefits of a liquid-filled or foam pad designed tocomfortablysupportyourwristswhile typingandusingyour


mouse. If you use a computer regularly, these are worth theinvestment.

Oneof themore innovative ideas thathas recentlybeeninventedisawashablekeyboardandmouse.Thisishelpfulforfamilieswithkidsand inhigh trafficareas suchashospitals,schoolsandbusinesses.LookforUnotron’sSpill-Seal®washablekeyboardsandScroll-Seal®washablemouse.

Orthotics

Yourfeetarethebasethatyourbodystandson.Ifyourfeetareweakorhavestructuralproblems,thiscanleadtoproblemsinyourknees,hips,andlowbackandcanevencauseheadaches.Manypeoplewearorthoticsbecausetheyaregoodfortheirfeet,butorthoticsareevenmoreimportantforthosewhoexperiencepainafterextendedwalkingorstanding.

ThemostpopularbrandoforthoticsisFootLevelers.FootLevelers, Inc. has been in business for over 50 years.Whenyou order orthotics, a cast or mold will be made of each ofyoursoles.Somedoctorshavestartedtousehightechdigitalscanners.At least16differentmeasurementsofyour feetaretakentoensure thatyourfeet,andthereforeyourfoundation,aremorefirmlysupported.

Pleasenotethattheorthoticsandinsolesthatyoubuyatyourdrugstorearenotthesameasthehighqualityorthoticsthatyoucanhavecustommade,eventhoughtheylooksimilar.Insoles may effectively reduce pressure by increasing thepadding under your feet, but orthotics are customized and


provideafootbedthatismoldedspecificallyforeachofyourfeetbasedontheiruniqueshapeandsize.Customizedorthoticsarealsoaworthyinvestment.Askyourwellnesschiropractorwhether Foot Levelers custom orthotics are appropriate foryou.

Buy Good Shoes

Most people spend close to two-thirds of their life inshoes, so finding proper fitting shoes is very important. Feetendure tremendouspressuresofdaily living.Anaveragedayofwalkingbringsaforceequaltoseveralhundredtonsonyourfeet.Feetaresubjecttomoreinjurythananyotherpartofthebody,underscoringtheneedtoprotectthemwithpropershoes.Hereisaquickguidetoselectingtherightshoesforyourfeet.

• Always have your feet measured while you’re standing.• Always try on both shoes, and walk around the store.


Your feet are the foundation of your body, supporting you when you stand, walk, or run. It’s important to understand that all Foot Levelers Spinal Pelvic Stabilizers are custom-made to support all three arches of the foot, which creates a balanced foundation. That means that no matter which Stabilizer you choose, you’ll get optimal results.


• Always buy for the larger foot; feet are seldom precisely the same size.

• Don’t buy shoes that need a ‘break-in’ period; shoes should be comfortable immediately.

• Don’t rely on the size of your last pair of shoes; your feet do get larger.

• Shop for shoes later in the day, as feet tend to swell during the day.

• Select a shoe with a leather upper, stiff heel counter, good cushioning, and flexibility at the ball of the foot.

• Try on shoes while you’re wearing the same type of socks or stockings you expect to wear with the shoes.

• If you wear prescription orthotics, you should take them along to shoe fittings.

Sleep on a Good Mattress

Mostpeoplespendapproximatelyone-thirdoftheirentirelifelyinginbed.Thequalityofyourmattresscanmakeahugedifference between waking up feeling refreshed and wakingup inpain. In fact,oldworn-outmattressesareanextremelycommoncontributortochronicbackandneckpain.

Goodhealthandsleeparecloselylinked.Justasweimproveoureatinghabitsforbetterhealth,weshouldalsoimproveoursleephabits.Goodsleepnotonlyreducesbackproblems,italsohelpstoprepareusforamoreproductiveday.Ifyouthinkthat


yourmattressmaybepastitsprime,herearesometipstohelpyouselecttherightmattressforyou:

• There is no single mattress that works well for all people. Look for a mattress that is adjustable in firmness and support.

• Find a mattress that has proper support for good sleep posture. Good sleep posture is nearly the same as good standing posture, with the ear, shoulder, hip, and ankle all in alignment. This will require different levels of support for different parts of the body.

• Know when it’s time to get a new mattress. If an old mattress sags visibly in the middle, it is definitely time to purchase a new one.

• Shop for the best value and quality of the mattress rather than for price. A high-quality mattress is usually worth the investment, considering the effect a mattress can have on your overall health and comfort.

• Give the mattress a test-run in your home. When shopping, many people spend only a few minutes on a mattress in a showroom. They usually spend more time checking the comfort of a couch! It is not possible to determine if a mattress is right for you unless you sleep on it.


Back Saver Wallet™

Mostmencarryawalletintheirbackpocketsandinmanycasesitcanbeoverahalfaninchthick.Sittingonahalf-inchwedgeforhoursatatimeoveraperiodofyearsisoneofthemost overlooked causes of spinal misalignments and spinalpainincludingbackpain,neckpain,andevenheadaches.Myrecommendationistocleanoutyourwalletandcarryonlywhatisreallynecessary.

An innovative new product that has a unique patenteddesignandcanreducethesizeofyourwalletbyover50percentiscalledtheTPK® BackSaverWallet™;Iliketothinkofitasthe “wellness wallet.” Its unique thin design allows for it tobe carried in your front pocket instead of your back pocket,restoringthenaturaltripodeffectofyourspinewhenyouareseated.You’llbeamazedatwhatadifferenceitmakes.

Healthy Back Pack

Another important wellness essential product is anergonomically designed backpack. It is amazing that we canputthousandsofpagesofdataontoamicrochipsmallerthantheeyecansee,yetkidsarecarryingbackpacksthatareheavierthaneverfilledwithtextbooks.Manyschoolsaretakingawaykids’lockers,makingtheproblemevenworse.Somekidscarrybackpackswithupto40percentoftheirbodyweightormore.


Youcanseethemwalkingtoschoolleaningforwardtooffsettheweightontheirbacks.

Untilschoolsfigureoutawaytomaketheloadslighter,we recommend that you get a backpack that is designed tohelpyourchildstandupstraighter.AfavoriteistheAirPack® BackpackdesignedbyCoreProductsbecauseof itspatentedshoulder straps and inflatable lumbar cushion which, whenproperlyadjusted,redistributestheweightfromtheshouldersand upper back into the hips, promoting a healthier uprightstandingposture.


Most backpacks are designed for appearance, rather than for health. Consequently, many children are injured each year by backpacks that do not distribute the weight of their books properly. Core Products offers a revolutionary design in backpacks called the AirPack®. The AirPack® helps to reduce the risk of back injury from carrying heavy books.

Exercise

Thereisatremendousvarietyofproductsonthemarketdesignedtohelpyouexercisemoreeffectivelyandefficiently.Listednextaresomeofthemostimportantproductsthatyoushouldconsider:


Exercise Ball

Thesedaysanexerciseballisagreattooltohaveanduseathome.Youcandoathoroughworkoutonit,youcanstretchonitandyoucanuseitasadeskchair.Makesuretogetthecorrect size.Therearegreatvideos thatyoucanuse to learnbasicexerciseroutines.


Fitness balls are simple, yet highly effective tools for maintaining good health. They are great for stretching and allow you to perform a wide variety of low-impact exercises that will improve your muscle strength, coordination, and balance. Body Sport is a leading manufacturer of high-quality exercise balls.

Resistance Bands / Weights

Inordertokeepyourmusclesstrong,youmuststressthemby resistance training. Dumbbell weights or resistance bandsare great ways to strengthen your muscles. Resistance bandsaregreat because they are easy to travelwith.Take themonyournextbusinesstripandyouwon’tmissaworkoutwhereveryouare.Thera-Band®isanindustry-leadingproducerofhighqualityresistancebandhomeexerciseproducts.


BOSU®

A great way to work on strengthening the core musclesthat wrap around your waist and support your spine, as wellas toimproveyourbalanceandcoordination, is touseanewworkouttoolcalledaBOSU®,whichstandsfor“bothsidesup.”Ononeside,itisahalfofabalanceball;ontheothersideitisaflatsurface.Thisisagreattoolthatallowsyoutocompleteavarietyofdifferentworkouts.Thisisagreatwaytoreduceyourriskofinjuryasyouage.Manyage-relatedinjuriesareduetofallsbecauseofpoorbalanceandcoordination.


BOSU® is a simple, safe, and inexpensive workout tool that is very effective at improving balance and strength in the core muscles of the body.

Instructional Videos, Books, and Online Resources

With today’s technology there really is no good excusenottostretchandexerciseproperly.Youcancheckoutexercisevideosforfreeatthelocallibrary,rentthemfromvideostores,or access free information online. You can even purchaseexercise, yoga, and Pilates programs to download onto youriPod®.Anexcellentseriesof instructionalvideos isavaliablefromGaiam.com.


Foam RollAfoamrollisexactlywhatitsoundslike:alongrollmade

of foamwhichcanbeused tohelpwithbalanceandcoordi-nationexercise,tohelpyoustretchyourmuscles,andto“rollout”thestressandtensioninyourmuscles,inordertoreleasethelacticacidthatbuildsupinmusclesandcausespain.

Core TrainerThe Core Trainer is an innovative, effective piece of

exerciseequipmentfromPanasonicthatallowsyoutositdownandperformlowimpactexercisesthathelpleadtohighimpactresults.This ismadepossibleby innovative“counter-balanceexercise technology,” which constantly moves you off yourcenterofbalance,forcingyoutouseyourthigh,back,stomach,andothercoremusclestore-gainyourbalance.Thisreactionefficientlyandeffectivelymaximizesthebuildingofcorebodystrengthwhileminimizingbodyandjointstress.


The Core Trainer by Panasonic is an effective tool for maximizing the strength and stability of the body’s core muscles around the abdomen and low back; effectively reducing the risk of injury and maximizing health.


Power Plate™

ThePowerPlate™isaninnovativepieceofequipmentthatemploysAdvancedVibrationTechnology™toachieveahigherleveloffitnessfasterthanthantraditionaltraining.Thevibra-tionsof thePowerPlate™causesrapidinvoluntarymuscularcontractions, which results in an increased workout intensitywithnoadditionaleffort.ThePowerPlate™isusedbymanyprofessionalathleteswhoseekthemostefficientandeffectivefitnesstools.MypersonaltrainerhadmeusethePowerPlate™aspartofmytrainingandIlovedit.


The Power Plate™ system is used by doctors, physical therapists, and professional athletes to increase the rate of muscle strength gains with minimal effort. This is one of the best systems available for increasing muscle mass.

Biometrics

Thereareavarietyofdifferenttoolsyoucannowpurchasefora reasonablecost tohelpyoubetterunderstandhowyourbodyfunctionsindifferentenvironments.Youwilllearnmoreabout yourself and improve your results by measuring your


progress.Thebasictoolmostpeoplearealreadyfamiliarwithisthescaletomeasureyourweight.

Therearealsoaffordablewaystomeasureyourownbodymass index (BMI), your blood pressure, and your heart rate.Heart ratemonitorsareagreatway towatchhowyourheartrespondstoexercisesothatyoucanmodifyyourexerciseroutinetoaccomplishmorespecificgoalsortrackyourimprovementinfitnesslevel.

Another simple tool to measure your progress is aninexpensivepedometer.Apedometermeasuresthenumberofstepsyoutake.Seeifyoucanbegintomakewalking10,000stepsperdayahabitforlife.

Wrist Metabolism Monitor

Ifyouareagadget junkie,aprofessionalathlete,or justliketohavethemostadvancednewtechnology,you’llwanttheSuuntoT6.Itisawristwatchthatmeasuresavarietyofstatisticswhileyouworkout,suchasheartrate,oxygenconsumption,andrespiratoryrate.Youcanthenwirelesslyuploadyourdatatoyourcomputertotrackyourprogress.Thereareevenprogramsthatwillcorrelateyourdatawithsport-specifictrainingprograms.Youhavetocheckthisout.It’scuttingedgetechnologythatcanhelpyougetbetterresults,faster.


Nutritional Supplements

One easy change to make as you improve your eatinghabitsistobuyorganicfood.Itisimportanttopurchaseorganicproducethatisfreshandlocal,andmeatthatisfreeofantibi-otics and hormones. Reducing the amount of pesticides andother chemicals in your diet reduces your risk of cancer andotherdiseasesrelatedtotoxinsusedintheagriculturalindustry.Inaddition,thewaterusedtoproduceorganicfoodiscleaner,the soil is healthier, and the animals are usually raised morehumanely.

Essential Fatty AcidsOne component of nutrition that deserves significant

attention is essential fatty acids (EFAs). EFAs cannot beproduced by the body and therefore must come from thefoodweeat.Theyare themainstructuralcomponentsofourcellmembranes,andkeepourcellwallshealthybyallowingnutrients to flow in and toxins to flow out. The three mainessentialfattyacidsareomega-3,omega-6,andomega-9.Mostpeopleconsumeenoughomega-6andomega-9 fatty acids intheformofvegetableoils.However,weareoftendeficientinomega-3 fatty acids that come from foods such asflax seed,fish, and borage oil.Omega-3 fatty acids are known to helpwith cardiovascular, joint, and skin health, and to improvemood.SupplementingdailywithanEFAcapsuleorliquidoilisessentialtoproperlynourishyourbody.


Vitamin Supplements

Unless you live on an organic farm, most experts agreethatyoushouldtakeadailysupplementinordertoensurethatyourbodyisreceivingthenutrientsnecessarytopromoteyouroptimum health. Multivitamin supplements help your bodystaynourishedtokeephealthyandstrong.OneofmyfavoriteproductsistheNutriWellPackformulatedbyBioticsResearch.Besidesbeingahigh-qualityblendofbasicwellnessnutrientsformulated by scientists, doses are conveniently packaged inindividualdaypacks,eliminatingtheneedformultiplebottlesandpillcounting.Also,theyareeasytotakewithyouonthegooronatrip.

Greens

Dietaryessentialsforwellnessincludegettingthefivetotenservingsofvegetablesandfruitsperdaythatwillprovideyouwithantioxidants,fiber,vitamins,andmineralsnecessaryfor optimum functioning at the cellular level. To help youachievethisgoal,Isuggestawholefoodphytonutrientblend,oftencalled“greenpowder.”Ofcourse,pleaserememberitisbestforyoutoeatrealfruitsandvegetables.

ProteinProtein is another nutritional foundation essential to

building and maintaining muscle during every stage of life.


Protein provides a number of benefits in the areas ofweightmanagement,immunesupport,andbonehealth.Asyouknow,itisalwaysbesttonourishyourbodywithnaturalorganicfoods,butyoumayalsobenefitbyaddingaproteinpowder toyoursupplementroutine.Thisisrecommendedespeciallyforpeoplewhoareonvegetariandiets,theelderly,andthosestrivingformaximumenergy.

Detoxification Products

Everypersonshouldcleansethesystemoftoxinsandletthedigestivetractrestatleastonceeachyear.Cleansingisoneofthemostdirectandeffectivewaystoimproveyouroverallhealthquickly.Free radicals and toxins canbuildup inyourbodyovertimeandmaycausefatigue,poorimmunefunction,sleep disturbances, aches, pains, and low energy. There arecleansing programs and supplements available that help thebody repair and remove toxins. It is generally recommendedthatyoucontactanutritionprofessionalwhenchoosingadetox-ificationprogram.

Relaxation

Inthepastcoupleofdecadestherehasbeenalotoffasci-natingresearchintotheconnectionbetweenthemindandthebody.Youremotionsandyourmoodhaveatremendousimpactonyourphysicalstate.Asdiscussedinpreviouschapters,peoplewho are stressed suffer from disturbed sleep and suppressed


immunefunction,aswellasanincreasedriskofheartdisease,depression, high blood pressure, and cognitive impairment.Reducing your stress by following the suggestions made inchapter12will improveyourhealthandqualityof life.Herearesomeadditionalproductsthatcanhelpyou.

Relaxation AudiosTherearemanystylesofrelaxationaudios.Somepeople

likelisteningtochanting;somelikeguidedvisualizations,somelikemalevoices,whileotherspreferfemalevoices,somelikesoundsofnature.Trydifferentstylesandexperiencehowtheymakeyoufeel.Themostimportantpartaboutrelaxationisthatitbecomesaroutine.Whateveryourpersonalpreference,youshouldmakeitahabit.

Getcreativeandbuildyourownrelaxationstation.Choosea quiet place, include your favorite calming aromatherapy, acandle, and something comfortable to sit on that allows youtoeffortlesslysit inahealthyposture.Sit insilence, listentocalming music, or enjoy a guided meditation. It’s all aboutrelaxingyourmindandbody, rejuvenating, and reconnectingwithyourself.

Home Massage

Homemassagepadsandreclinersarenotjustfortherichand famous. There are a variety of home massage systemsthatyoucanuseoveryourfavoritechairathome,oryoucanreplacethatoldreclinerwithanewhealthywaytositbackand


enjoyyourfavoriteroominthehouse.Manywellnesscentersusemassagechairsintheirreceptionarea.Tryoneandyou’llinstantlyfeelmorerelaxedandatease.

Pain-Relieving Topicals

Sometimesyourbodycouldusesomeheatorcoldtohelpit relax.Topical creams such as BioFreeze® and Prossage™helptorelievemuscleachesandsoreness.BioFreeze®containsILEX, anherbal extract fromaSouthAmericanholly shrub.BioFreeze®isusedbythousandsofdoctorstoprovidepeoplesimple, effective, temporarypain relief as anadjunct to theircare.

Hot and Cold Packs

Coldtherapyworksbyconstrictingbloodvessels,resultinginadecreaseofbloodflowtotheaffectedarea,therebyreducingpainfulswelling.Theriskofcoldtherapyisfreezingtheskin.


Relaxation products from 2Imagine are designed to bypass conscious awareness without the use of subliminal messages. These suggestions are completely audible, yet subtly embedded by using the words and phrases of the metaphors themselves to facilitate relaxation.


Toavoidthis,simplymakesurethatthereisatleastonelayerofclothingbetweenyourskinandtheicepackitself.SomedoctorsrecommendusingtheR.I.C.E.method,whichstandsforRest,Ice,Compression, andElevation, tohelp reduce swelling forthefirst72hoursfollowinganinjury,suchasminorstrainsandsprains.Aswithallinjuries,youwillwanttoconsultwithyourwellnesschiropractortoensuretothatyourspineandjointsareproperlyaligned.

Heattherapyworksbyopeningbloodvessels,causinganincreaseinbloodflowtotheareaofapplication.Thishelpstorelaxmusclesanddecreasepain.Heattherapyisrecommendedforchronicmusclestiffnessandsoreness.Applyawarmpacktotheaffectedareafor20minutesfollowedby20minutesofrestwithnoheat.Checkyourskinfrequentlytomakesurethatyouarenotgettingtoohot.Remembertoalwaysconsultyourhealthcareproviderregardinganytypeofhometreatment.

There are several different types of hot and cold packs.Discover Wellness recommends the Core Products’ Dual


BioFreeze® products contain ILEX, an herbal extract from a South American holly shrub. ILEX is used around the world in various health and wellness formulations. BioFreeze® topical analgesic does not use waxes, oils, aloe, or petroleum. The result is a fast-acting, penetrating, long-lasting pain reliever.


ComfortTherapyPacks.Thesepacksofferthebenefitsofbothheatandcoldinonepack.Youcanstorethepacksinthefreezertohavereadyasacoldpack,ortakedirectlyfromthefreezertothemicrowavetouseasaheatingpad.TheDualComfortpacksalsoprovidetwodifferentsurfacesoneproviding“rapidrelease” therapy and one providing “slow release” therapy.Remembertoalwaysfollowthedirectionsofyourhealthcareproviderregardinganytreatmentofinjury.

Q-Link™

One of my favorite tools to help feel more energy, lessstress,greaterfocusandoverallimprovedwell-beingistheQ-Link™.TheQ-Link™isapendantyouweararoundyourneckwhichactslikeatuningforkforyourbody’s“biofield,”allowingyourbodytofunctionatitsoptimumstate.Whenweencounteraworldofvariousenergeticfrequenciesfromthingslikecellphones,computermonitors,televisions,andmore,ourenergyis affected.Q-Link™productshelp togroundour energybyreversingtheprocessallowingustofeelagreatersenseofeaseandrelaxation.Q-Link™productsareparticularlypopularwithpeoplewhorequirefocusandconcentration—especiallygolfers,whonoticesubstantialimprovementstotheirgame.ManyPGAplayerswear theQ-Link™,and there isasubstantialamountofresearchtoprovewhyitworks.Q-Link™technologyalsoisavailableinaclockradioandaunitthatcangroundanentireroom.



When you wear the Q-Link™ Pendant, your body’s energy becomes more refined, clarified, and strengthened. So when you are under stress, you can cope more effectively.

Earthing Technology

Earthingisthedeliberateuseoftheearth’sfreeelectronsandnaturallyoccurringfrequenciestosupportbodyrecovery.Science has shown it increases relaxation, reduces stress,promotessleep,helpsnormalizehormone levels,andreducespain.Theincrediblebenefitsfromtheearthingtechnologycomefromsleepingonaspecialpatentedcottonbedsheet.That’sallthereistoit.Justdowhatyoudonormally.

Lance Armstrong and his team used the earthingtechnologyduringthelastthreeTourdeFrancevictories.Theriderssleptbetter,hadlesspain,andrecoveredmorefullythantheircompetitors,whichgavetheteamacompetitiveadvantage.JamesOschman,Ph.D.,authorofEnergy Medicine: The Scien-tific Basis,hassaidthat“earthinghastobethemostprofoundhealthdiscoveryofourtime.”


StressEraser™

AnewtoolIfoundandlikealotiscalledtheStressEraser™.ItisaniPod®-looking,handheldbiofeedbackdevicethathelpsyoufocusonyourbreathingandscoresyoubasedonhowwellyourelax.Itissortoflikeavideogametoeraseyourstress.Ifyouliketechnologyandwantatooltohelpyoufocusonyourbreathing,thisisagreatsolution.Theysaythatifyouuseitforfifteenminutesbeforeyougo to sleepatnight,youwill feellessstressed,betterrested,andoverallmuchhealthier.Theyareright.

Day Spa

Making time to take care of yourself is the commontheme of wellness. Day spas are becoming more and morepopular.Theyalsomakegreatgiftsandemployeeincentives,because many people just aren’t willing to spend the moneyonthemselves.Checkoutadayspanearyou;goforarelaxingfacial, manicure, and pedicure. Perhaps you would prefer amassageandhottub.Dayspasaregreatwaystotakeamini-vacation foryourselfwithout the travel.Youwill feel rested,rejuvenated,andlookyourbest.


Resort Spas, Vacation Retreats and Seminars

When a day at the spa just isn’t enough and you havesometimetotravel,whynottraveltoadestinationresortandspa?GreatonesincludeTheClaremontResort&Spa,Miraval,CanyonRanch,andTheChopraCenteratLaCostaResortandSpa.

Cruisesaregreatways toenjoywellnessvacations. Justmakesureyouchooseonethatpromoteswellness,soyoudon’tactuallyloseprogressbyeatingyourwayfromislandtoisland.Manyofthesegreatresorts,spas,andcruisesofferincrediblepackagesthatincludeseminarsandworkshopswithbestsellingauthorsandwellnessexperts.

Additional Recommended Products for Your Health

Itisessentialthesedaystoensurethatyouaredrinkingnotonlyanadequateamountofwatereveryday,butalsotomakesurethatyouaredrinkingcleanpurifiedfilteredwater.Ahomewaterfiltercanhelpyousavethousandsofdollarsonbottledwater.Itismoreconvenientandfriendliertotheenvironmentbyreducingtheneedforsomanylittleplasticbottles.

Anairpurifierhelpstomakesureyoufiltertheairinsideyourhomeoroffice.Withsomanypollutantsintheatmosphere,


it is best for your health to do what you can to reduce yourexposure to toxins in the areas you spend the most time. Itmakestakinganicedeepbreaththatmuchhealthierforyou.


For a complete list of all products that Discover Wellness recommends, please visit:


Staying Healthy Can Make You Rich!

16

Considerforamomentwhatadifferenceitwouldmakeinyourfinanciallifeifyouhadanextra$1,000,$2,000,or even more per month available to put into your

savings account or to invest.According to a study publishedinthejournalHealth Affairs, theaveragehealthcarecostperAmerican—everyman,woman,andchildintheUnitedStates—is$6,280.2

Ifwealljustmadeafewsimplechangesinourlives,suchasgettingmoreexercise, eatingbetter, keepingour spine inproperalignment,andeliminatingsomeofourbadhabits,wecoulddramaticallyreducethestressonourhealthcaresystem.

So, let’s do some math and prove how, in fact, stayinghealthycanmakeyourich.Ifyoustartwiththeamountreportedby thestudypreviouslycitedabove,everyman,woman,andchildintheUnitedStatesisspending$6,280peryear.That’sover$25,000forafamilyoffour.Thismaybeanewwayof


thinking about how much health care costs us, but one wayortheotherweareallpayingforitthroughhigherpricesandhigher taxes—even those who are not sick are paying theirshare.Moststudiesconservativelysuggestthatimprovingyourlifestylehabitscandecreaseyourriskofdiseasebyatleast50percent, andmost experts agree that ifyou improvemultiplelifestylehabits,youcanreduceyour riskofdiseasebymuchmore.Itshouldnotbehardtobelievethatafamilyoffourcansaveover$1,000permonth.

Let’sseehowmucheachandeveryAmericancouldsaveifweweretousetheconservativeestimatethatmakingatleastone,ifnotseveral,lifestylehabitimprovementscanreduceourriskofdiseaseby50percent.Reducing$6,280by50percentequals$3,140perpersoninannualsavings.Let’sassumethatthecostofhealthcarecontinuestoriseataconservativeestimateofeightpercentperyear.

$6,280 x 4 = $25,120 Present cost of health care for a family of four

$25,120 ÷ 2 = $12,560 50 percent savings due to wellness lifestyle

$12,560 ÷ 12 = $1,047 Monthly savings to invest

Ahealthy30yearoldwhostayswellandadoptshealthyhabitscantheoreticallysaveover$1millionbythetimesheis65yearsold. I say theoreticallybecausewearedealingwithaveragesforallAmericans.Thisismoneyspentinavarietyofways,asmentioned,throughincreasedprices,increasedtaxes,


How Staying Healthy Can Make You RichTotal Health Care Costs

(Courtesy of William A. Mertes, Chief Financial Officer, American Financial Advisors.)


increaseddeductiblesandco-payments,andthelike.Thisisanexercise tomake thepoint that ifwecan reduce thenationalamount spent on medical care by decreasing the number ofsickpeople inourcountry, thenperhapswedon’thave toallbe spending an extra 15 percent for everything we purchaseto cover the cost of medical care. What could 292 millionAmericansdowithanextra$3,140intheirpockets?

In the interest of anticipating some of the skeptics whothinkthismaybetoogenerous,let’sgetevenmoreconservativeinourestimates.Let’sgobacktothefiguresthatrelatespecifi-cally to the lifestyle-relatedconditionsmentioned inchaptersonethroughseven.Afterall,$25,120representsALLofhealthcare,and Iwant to illustratehow,evenonextremelyconser-vativeestimates,wecanstillmakeatremendousimprovementin our personal wealth and national economy by makingimprovementsinourlifestyles.

OurPersonalHealthCareBillcalculations revealed thatforthesevenhealthcareissuesmentioned,ourfamilyoffourisspending$13,818peryear.Again,let’susetheconservativeestimatethatmakingatleastone,ifnotseveral,lifestylehabitimprovementscanreduceourriskofdiseasebyonly50percent.$13,818dividedbyfourequals$3,454perperson.Decreasingthisnumberby50percentequals$1,727.Usingthisfigure,let’sseehowmuchwecansaveovertime.

What this shows us is that in the most conservativeof projections for a person who makes enough of a lifestyle


changetoreducetheirriskbyonly50percent,appliedonlytotheamount thatwecanreasonablysayshouldbeeffectedbyimprovedlifestylehabits,thatpersoncansaveovera$500,000overa35yearperiod.Whowouldn’tliketomakeahalfamilliondollarstostaywell?It’salsoimportanttorememberthatthisisincrementalsavings.Thisshouldbeinadditiontoyourtradi-tionalsavingsforyourretirement.Andagain,Iremindyouthatthehalfamilliondollarsisjustabonustothefactthatyouwillenjoya lifeofemotional,physical,andsocialwealthbeyondthefinancialbenefit.


Heart Disease $5,520 / year $460 / monthCancer $2,876 / year $240 / monthDiabetes $1,808 / year $151 / monthChronic Pain $1,643 / year $137 / monthStress $ 780 / year $ 65 / monthObesity $1,027 / year $ 86 / monthDrug Reactions $ 164 / year $ 14 / month

TotalBill: $13,818/year $1,152/month



How Staying Healthy Can Make You RichSeven Lifestyle Conditions

(Courtesy of William A. Mertes, Chief Financial Officer, American Financial Advisors.)


Rich People, Poor PlanningBy Paul H. Auslander, CFP

Inmy25yearsofprovidingfinancialplanningservices

tohighnetworth individuals,celebrities,executives,andbusiness owners, I’ve discovered the most overlookedaspectofbuildingwealthisbuildinghealthsoyoucanenjoythe fruits of your labor.AtAmericanFinancialAdvisors,providingfinancialadvicetopeopleseekingtobuildwealth,Ihavefoundovertheyearsthatwhatclientsreallyseekisnotjustmoremoney—theywantmorelife!

Infact,wehavehelpedpioneernewservicesincluding“financial-life plans” that assist our clients in creating alifestyle of building both wealth and health. One of theservicesweofferistoincludevitalinformationspecificallyrelated to people’s lifestyles. For example, if one of ourclientssmokes,wewillincludethereducedlifeexpectancy


SPECIAL SECTION


forsmokers,aswellasthecostofcare,intheirfinancial-lifeplan,becauseithelpspeoplehavethefactstomakebetterdecisionsandbetterplans.Ifsomeonedoesn’tgetthehinttostopsmoking,theyhadbetteratleastbefinan-ciallypreparedtopayfortheexorbitantcostoftreatingthecancertheywilllikelygetasaresult.

Anotherserviceourclientsappreciate is thatwhenwe create a financial-life plan for someone, we willinclude the essential costs for services like health clubmembershipsorroutinechiropracticcareintheirplan.Wedecidedlongagothatwewanttofullyserveourclientsby including thecostsof sicknessandwellness in theirplans. These are real costs thatmost financial advisorsdon’tincludeaspartoftheirservices.

LetmesharewithyousomerealexamplesofclientswithwhomI’veconsultedovertheyears.

ClientA came to me a little over two years agoto prepare an emergency financial/estate plan. He hadcreated a company that employed 21,000 people in thehigh-tech industry. He had just been diagnosed withterminalcancer.Hewasworth$153millionandwillingtospend itallonacure.Hewas47yearsold,aheavysmoker,andundertremendousstress.Hetriedtoexercise,butcouldn’tmaintainthescheduleofdoingso.Hediedearlyin2006,andleftfourchildrenfatherless.Beforehedied,hespentover$10milliontryingeveryconceivable


remedy. Without his leadership, and because his egowastoobigtocreateasuccessionplan,hiscompanyisnearbankruptcy,andhiswifeandchildrenareinseriousfinancialdifficulty.

Entrepreneur B was a creative genius and startedan enterprise that eventually grew through franchising,providinghimandhisfamilywithanet-worthinexcessof $500 million. He continued to have a minor role inthecompanyafter itwassold toa large,multi-nationalcorporation,andstartedtodabbleinhigh-riskventures.Heenjoyedover tenyearsofgood times,greatwealth,and heavy partying. During one of those wonderfulevents,hecrashedhishelicopter,survived,butbrokehisbackinthreeplaces.

He went through intensive therapy, but onlyregainedtheuseoftheupperthirdofhisbody.Hisassetswere still primarily in the stock of the company thatboughthimout,andtheyweresufferingduringthestockmarketcrashfrom2000-2002.Hewasspendingover$5millionayeartokeephimselfandhisfamilycomfortable(bytheirstandards).Hecametomeatthispoint,ontherecommendationofhisCPAfirm.

It was too late. The market was crashing, he wasoverspendingandnotadequatelydiversified.Hehadlostmillionsonill-fatedventuresanddiedofamassiveheartattack—hewas51atthetime.


Executive C is a woman who rose to the zenith ofher profession and was the CEO of one of the top-tieraccounting/consulting firms in the country. Due to herposition, she was constantly entertaining and attendingbanquet-style functions. Over a fifteen-year period, shegainedover100pounds,doubledhercholesterol,andwasdiagnosedwithdiabetes.Asherhealthdeclined,shetookmore time off and made more foolish decisions, culmi-natingwithonethatalmostdestroyedhercentury-oldfirm,andsoonafterthis,shewasfired.Thatwasthreeyearsago,andshestillcannotgetajobinherprofession.Onlynowis she recognizing the role that her health played in hercorporatedownfall.

The ability for people to build wealth is absolutelydependent on their focus and attention on their health.Yes,wecertainlyrecognizethataccidentshappenandthatevenproperplanningdoesnotguarantee that thingswillwork out perfectly every time; but both building wealthandbuildinghealtharebasedontime-testedprinciplesthatwhenproperlyapplied,reduceourrisksandhelpmostofusmostofthetime.

AstheCEOofourcompanyIcanalsotellyouthatthisisnotjustanindividualproblem.Itisaproblemthataffectseveryone:parents,children,employers,employees,everyone. This is a huge issue for corporate Americabecauseoftherisinghealthcareandhealthinsurancecosts.


MostCEOsfindthistobethemostcontentiouspointwhennegotiatingwithunionsforlong-termbenefits.Evenwell-runcompanies,likeStarbucks,complainthattheiremployeehealthcarecostsaretheirsinglelargestexpense!

Inaddition,employees inageneralmalaisewhoarenotnecessarilysick,butnotnecessarilywelleither,arelessproductive,moredepressed,andmorelikelytocauseinjuryormistakes.Allofthisresultsinadragoncorporateprofit-ability.

However,Iaminspiredbytherecenttrendofcompaniesthatunderstandthisandareencouragingemployeesto“livehealthy” by serving better meals in company cafeterias,encouragingwellnesscare,andallowingwellnessservicesonworksites.Theyallstatethatcostsareinitiallyhigher,but fall dramatically as health improves and productivityincreases.

I have dedicated my life to helping people achievetheirdreamsandlivetheir ideal lifestyle.Ihaveseentoomany people over the years misplace their priority onmaterialwealthat theexpenseof the true riches that lifehastooffer.

Ourcompanyiscommittedtostayingonthecuttingedge of providing our clients the very best financial-lifeservices that help everyone seeking an overall greaterqualityof life.It is true:Americaneedsmorepeoplelesssick.AmericansneedtoDiscover Wellness.


Ten Steps to Wealth through Health

1.StaywellandfullyfundaHealthSavingsAccountasanadditionalretirementinvestmentvehicle.

2.Staywellandsavethemoneythatyouwouldbepayingfor pharmaceutical co-payments. The average co-payment is$15-$30permonth,andoftenpeoplearepayingmuchmore.PutthatmoneyintoyourhealthsavingsaccountorIRAorinvestit.Overtimethatmoneywillgrowwithcompoundinterest.ThinkaboutThe Automatic Millionaire bybestselling authorDavidBach:thisisThe Latte Factor®fordrugs.

3. Get a part-time job exercising for money. Teach anexercise class at a local fitness center.You have to exerciseanyway:whynotgetpaid todo it?Manypeople are able tooffsetthecostoftheirnutritionalsupplementsbyparticipatinginanetworkmarketingprogramthatisalsoapart-timebusinessandprovidesadditionalresidualincome.Taketheextramoneyandinvestit.

4. Redirect the money you spend on things that aredestructive to your health into things that are constructive toyour health.A pack of cigarettes costs on average $3.80.Apack-a-dayhabitcostsover$100permonth.Stopsmokingandinvestthemoneyandstaywell.Howaboutinvestingthemoneyyouspendonalcohol?CableTV?Barnight?Ifyouthinkaboutit, you canfind $25-$100+permonth that you are presently


spending on destroying your health and instead invest it foryourfuture—whilekickingthebadhabit!

5.Mostemployershaveanarrangementwithalocalfitnesscenter. Ifyouremployer iswilling to subsidizeyou, take themoney that you would spend on a membership and invest itwhilestayingwell.

6. Most employers offer wellness programs such assmoking cessation, weight loss, and stress management, andevenofferincentivestoparticipate,becauseitisinbothofyourbestinterestsforyoutostaywell.Takeadvantageofanyincen-tives your employer is offering; take the money you wouldotherwisespendyourself,andinvestit.

7.Stopspendingmoneyonunhealthyfastfoodandpreparefreshwholesomemealsathomeandbringmealstowork.Itwillbebothhealthierforyouandsaveyouthousandsofdollarsovertime.

8.Whenyoufeelbetter,youwillsavethousandsofdollarson over-the-counter medications that are just masking yoursymptomsanyway.Stayhealthierbynotlivingonunnecessarymedications,andinvestthemoneyforyourfuture.

9.Thinkaboutyourperformanceatwork.Ifyoufeltbetterandperformedbetter,couldyoumakemoremoney?Wouldyouhave theenergy togetapart-time jobor turnahobby intoahome-basedbusinessthatcouldprovideadditionalincome?


10.Ifyouhaveapre-existingconditionandgotochangeyour health insurance, unless you work for a big company,yourconditioncancostyouthousandsofdollarsinincreasedpremiums—evenif it isonlyaminorcondition.Stayingwellwillpreventyoufrompayingtheseincreasedpremiums.Investthesavingsforyourfinancialfuture.

Discover Wellness Trends

Howwillourliveschangeinthefuture?Therearecertainwellnesstrendsinplacethatwecanseecoming.Ifwetrytolookfurther into the future,wemustuseour imaginations.Here’swhatweknow.ThereisnoonewhocandisputethatthecostofmedicalcareisanissuethatallAmericansface.AnalystspredictthatAmericancompaniesthatdonotcontroltheirmedicalcostswillfindtheycannolongercompeteintheglobalmarketplace.Thecompetitiveadvantagemostinternationalcompanieshaveisthattheyoftenbenefitfromgovernment-sponsoredhealthcareprograms: these programs limit a company’s exposure to theincreasingcostsofmedicalcare.ThisisoneofseveralreasonswhywemustfindsolutionstoAmerica’shealthcarecrisis.

Thefuturewillbringchangesinwhopaysformedicalcareandhowmuchtheypay.Duetoskyrocketingcostsofhealthcareandmedicalinsurance,employershavenochoicebuttofigureouthowtoreducetheirexpenses.Soonerorlater,mostofthemwill be incorporating wellness programs into their employeebenefitspackages.That’sthegoodnews.Thebadnewsisthatthose companies who do not implement wellness programs


willbeforcedtocontrolcostslaterbymoredifficultmeasures,suchasreducingpromisedbenefitstoretireesandcontinuingtoincreasedeductiblesandco-paymentswhilereducingbenefitstoemployees.Alternatively,companieswillcontinuetobuildthecostofhealthcareintothecostoftheirproducts:GMsaysthat$1,500ofeverycartheysellgoestowardthecostofemployeehealthbenefits.Anotherdrasticstepcompanieswillkeeptakingtoreducecostsisfiringfull-timeemployeesandrehiringpart-timers,toeliminatethecostofemployeebenefits.

Discover Workplace Wellness

Worksite wellness programs, which include exercise,benefitcompaniesbydecreasinghealthcarecosts,decreasingoccupational injuries, improving employee performance,boosting morale, and decreasing employee turnover andabsenteeism. They also help companies improve their imageand good-will between employees and management, therebyhelpingtoattractandretainthefinestworkers.

Althoughmostoftheevidenceinfavorofexercise-basedworksite wellness programs comes from larger corporations,thereisampleevidencethatsmallcompaniescanenjoycompa-rablebenefitsaswell.Althoughspecificoutcomesdependonthe nature of the business, the most extensively documentedandwidelyexperiencedbenefitsarethereductionofemployeehealthrisksandreducedabsenteeism.Thesavingsfromthesereductionsareusuallysignificant.Mostcompanieshavefound


that the savings from reduced absenteeism alone more thanoffsetsthecostofahealthpromotionprogram.

Many companies have implemented exercise-basedworkplacewellnessprogramstoactivelycounteractthedetri-mental physical effects of job stress, and the results fromfollow-up studies have been remarkable. Companies such asCoors, Steelcase, DuPont, and Control Data have enjoyeda dramatic improvement in productivity and morale and anequallyimpressivedecreaseinemployeeturnover,healthcarecosts, work-related injury, and absenteeism—the very issuesthat most companies identified as major employee healthconcerns.Asamatterof fact, it isestimated that theaverageorganizationrealizesa$3.00-$5.00returnoneverydollartheyinvestonexercise-basedwellnessprograms.

Steelcase,alargefurnituremakerratedasoneofthetop100placestoworkbyFortuneMagazine,enjoyedasignificantdropinthenumberofjob-relatedinjuries—upto50percentinonedepartment—afterjustthreemonthsofimplementinga20-minutestretchingprogramtohelpemployeeswarmupbeforestartingwork.

TheStaywellprogramimplementedbyControlDataCorpo-rationinMinneapolishassavedthecompanyanestimated$1.8milliondollarsinreducedabsenteeismoverasix-yearperiod.

Inadditiontothephysicalbenefits,exercisehasbeenshowntoimprovepsychologicalfunctioning,decreaseemotionalstress,andtoelevatemood.Studiesrevealthatphysicallyactivepeoplearelikelytobemoreemotionallystable,toperformbetteron


testsofcognitivefunctioning,andtoreportfewersymptomsofanxietyanddepression.Exercisealsoimprovesself-confidenceandself-esteemanddecreasesthecardiovascularresponsestomentalstress.

Let’slookfurtherintowhyemployer-sponsoredwellnessplans are the most effective way to address the health carecrisis.Firstlet’sstartwithadoseofrealityhere:itisnotnewstoanyonethateveryonecanimprovetheirhealthbyexercisingmore,watchingwhattheyeat,andrelaxing.Nobodycanreallysaythattheycan’taffordtodothosethings,astheydon’tneces-sarily require a lot of time or money to accomplish, and yetahighpercentageofmedicalexpensesarespenton lifestyle-relatedissues.Ourbehaviorsaysthatadoptingwellnesshabitsisnotsomethingthatmostpeoplearelikelytodoontheirown.

Thereisnodoubtanemployerbenefitswhenanemployeemakes better lifestyle choices. Companies are seriouslyconcernedabouttheirprofitability,theirabilitytocompete,andinsomecases,theirabilitytostayinbusinessduetohealthcarecosts.Theydon’twant togetridof theiremployees,sowhatoptionsdotheyhave?Theycancontinuetopassontheexpensesto theemployee through increaseddeductibles, increasedco-payments, anddecreasedbenefits.They canpass on the costto customers through increased prices. Or they can promotewellnessintheworkplaceandprovideincentivestoemployeestoimprovetheirlifestylechoices.Theinevitableresultwillbeadecreasedneedformedicalcare.Thisistheultimatesolution.


Recommendationsforsmallbusinessesthatmaynothavetheresourcesofalargecorporationcanbeginwithcreatingawellness culture. Employers are leaders of their organizationand are responsible for creating the workplace culture. Toooften,thatcultureistobe“connected”24/7,notleavingtimeforpeopletorest,recharge,andrejuvenatethemselves.Intheend, this leads to lowerperformance,notbetterperformance.Employers can motivate employees through financial incen-tives orflexible schedules that encourage people to scheduletimetotakecareofthemselveswithoutfeelingasiftheyarenotfocusedonwork.Employerscansetuprelationshipswithlocalfitness centers, chiropractors, and other wellness specialistswhoarewillingtocreatespecialemployeeprogramsthatoftendon’thaveanycosttotheemployer.

The corporate wellness industry is in the process ofexploding. Many wellness providers are overwhelmed withthe demand for these types of programs; and at this pointmany employers have only just begun implementing verybasicprograms.Itwillsoonbeconsideredbestpracticesforacompanytoincorporateawellnessprogramforallemployeesandtheirfamiliestobenefitfrom.Itcouldlooksomethinglikethis:

Anemployerwilloffervariousincentivestoemployeeswhovoluntarilyparticipateinawellnessprogram.Presently,incen-tivescouldbe$25-$50forfillingoutaHealthRiskAssessment(HRA)questionnaireormakingacalltoawellnesscoach,ortheemployermayoffertomakecontributionstoanemployee’s


HealthSavingsAccount(HSA).Someemployershavebegunsayingthatinordertoreceivehealthbenefits,employeesmustparticipate in awellnessprogram.Theyarenot sayingeveryemployeemustparticipate in awellnessprogram,only thosewhowanttoreceivehealthbenefitsprovidedbytheemployer.

Sometimespeopleforgetthathealthbenefitsarebenefitsand, in many cases, not requirements.This may seem prettyaggressivetosomepeople,butthinkaboutit:ifyouaregoingtobearthecostforsomeoneelse’shealthcare,woulditbeappro-priateforthatpersontomakewhateverchoicesheorshewants,whileyouhavetofootthebillfortheconsequences?

Employers will increasingly host wellness expos onsite.At the expo, employees will receive a wellness start-up kitthatmay includeavarietyof tools, includingwellness infor-mation, a pedometer, vitamin sample packs, a recommendedwellnesscalendar,discountpassesforlocalfitnesscenters,andcouponsforlocalwellnessservices,suchaschiropractic.Attheexpo, employees can go through a variety of biometric teststomeasuretheircholesterol,bloodpressure,bodymassindex,glucose levels, spinal alignment, and more. Employees willreceivetheirresultsinhopesthatiftheyhaveanyearlysignsofhealthconcerns,theywilltakeactionandmakebetterlifestylechoices to proactively improve their condition—instead ofthinking that they are just fine, only to eventually develop ahealthproblemduetoneglect.Bythen,it’saproblemthatcostsalotoftimeandmoneytomanage.


Discover Wellness Coaching

Another service that is rapidly becoming commonplaceiswellness coaching for employers and employees.Wellnesscoachingisaservicetohelpinformandinspireyoutoimplementthestepsthatwillgetyouresults.Wellnesscoachesarehighlyeducated and trained in both health education and coachingmethods.

Thisisdifferentthanjusthavingafriendwhocangiveyoutipswhenyouneedthem;thisisaresourceyouaccesstokeepyouontrackandwell-informed.Themostpopularcategoriesinwhichcoacheshelppeopleareweightmanagement,exercise,nutrition,stressmanagement,smokingcessation,andpre-andpost-natal care.A coach can help you when you are seriousaboutgettingresultsbutlackmotivationtolearneverythingandimplementitallwithouthelp.Everyonewhowantstosucceedat something has a coach.Athletes, performing artists, evenexecutivesoftenhaveacoachtohelpthembringouttheirverybest.Youshould,too.

Wellness coaches are extremely valuable because theycanbeareferralsourceaswell.Manywellnesscoacheshavealready researched various wellness services and providersand can recommend them toyou, savingyoumanyhoursofsearchingforaprovider,andimprovingchancesthatyouwillreallyliketheservicesyoureceive.

The future of wellness will be affected by the Internet,which will continue to expand its resources that help makeit easier to access information, communicate with wellnessproviders and doctors, and stay up to date with the latest


wellnessessentialsandwellnesssolutions.Fitnesscenterswillprovidetechnologyallowingyourpersonaltrainertocustomizeaprogramforyouthatyouwillbeabletoaccessonyourhomecomputer and through kiosks located throughout the fitnesscenter.Thiswillletyouandyourpersonaltrainerkeepyouontrack.YouwillbeabletoseeyourresultsanywhereyouhaveInternetaccess;andonedaysoonitmaybecommonpracticetoreceivediscountsonyourhealthinsurancebecauseyouareworkingout,justlikeyoureceiveasafedriverdiscountonyourauto insurance.Technologywillhelpmonitorhowmuchandhow well you are doing, and you will be rewarded in manywaysformakinghealthylifestylechoices.

Employers can learn more about how to reduce the

skyrocketing cost of health care by visiting


Consumer-Directed Health Care

Health SavingsAccounts (HSAs) are a rapidly growingtool in the growing trend towards “consumer-driven” healthcare: they typicallyrefer toa typeof insurancepolicywithahighdeductibleandsomeformoftax-freeaccount.AccordingtoForresterResearch,thenumberofpeoplewiththistypeofaccountisexpectedtogrowfrom2.7millionto12millionintwoyears.

Consumer-directed plans give people the choice of howthey want to direct their health care spending. For example,a high deductible health care plan that has a Health Savings


Account featureallowspeople tochoosehow theyspend themoney.Whenyouarespendingyourownmoney,youchoosethedoctorwhomyouwanttosee,andyoubecomemoresensitivetohowmuchthingscost—mostpeopleinconventionalhealthplans couldn’t really care less about how much a procedureactuallycosts;theyareonlyconcernedabouthowmuchtheirdeductibleandco-paymentare.

InthenearfuturemoreandmoreHSAswithhighdeductiblehealth insurance policies will be purchased directly by theconsumerandnotthroughtheiremployers.BestsellingauthorandeconomistPaulZanePilzer, inhisbookThe New Health Insurance Solution, observes that these plans are growing inpopularity.

Heexplainsthatthemainreasonforthisisthatsomepeoplemayqualifytopurchasehealthinsurancebenefitsdirectlyformuchlessthanwhattheyhavetopaythroughtheiremployer-sponsoredplan.Insomecases,employershaveprogramsthatwillreimburseemployeeswhobuytheirownhealthinsurance,whichtranslatesintosubstantialsavings.

There is also thebenefitofemployeeshaving theirownpolicies,whichtheycankeepeveniftheychangeemployers.Inaddition,onceyouhaveoneoftheseplans,yourratescannotbeincreasedduetoyourhealth,whichisamajorconcernforpeopleandoftenkeepsthemworking“justforthebenefits.”

One of the best features of an HSA is that you can usepre-taxdollarstopayforservicessuchaschiropracticcare,aswellasforproductsandservicesrecommendedbyyourchiro-


practor.Thiscantranslateintosavingsofupto40percentormoreoffthecostofyourcare.Justanothergoodreasontoworkwithawellnessprofessionaltohelpyoumakegooddecisionsaboutyourhealth.

Anotherbenefit toHealthSavingsAccounts is that theycanbeusedasaninvestmentvehicle.IfyoustayhealthyanddonotusethemoneyinyourHSA,themoneyisyourstokeep.You make pre-tax contributions and accumulate interest onyourentirecontribution. Ifyoubeginatanearlyenoughageyoucanaccumulatehundredsofthousandsofdollarsforyourretirementandneverhavetopaytaxesonit.

Critics of consumer-driven health care tools such asHealth Savings Accounts say that the problem with theseprogramsisthatconsumersarenoteducatedenoughtodirecttheirownhealthcaredecisionsandwillthereforenotbeabletomakegooddecisionsonhow tomanage theirhealth.Thisis yet anothergreat reason toworkwith aqualifiedwellnessprofessionalwho iseducatedenough tohelpyoumakegoodhealthychoicesandalsotoknowwhenyoudoordonotrequireexpensive medical attention. In some respects the critics areright about this. People do need to become better educatedconsumersofhealthandwellnessservices;theyneedtofindanall-starteamofprofessionalstheycanaffordandtrusttohelpthemstaywellandmakegooddecisions.

Want to learn more about HSAs and consumer-directed health care so you can save money on wellness care? Visit



America’s Wellness Revolution

The future of wellness will be both an “evolution andrevolution”according toSteveCase, the founderofAmericaOnline.Hehasrecentlyshiftedhisfocustoanewcause:revolu-tionizingthehealthcareindustry.SteveCaseisatruevisionary.HeresignedastheChairmanoftheBoardofAOL/TimeWarnerand is now focusing his attention on his next big venture,whichhecallsRevolution,aninvestmentcompanythatgivesmorepowertoconsumers.Mostsignificantly,CaseisfundingRevolutionwith$500millionofhisownmoney.Someofthatmoneyhasbeeninvestedinhealthcare,wellness,andresorts.Abouthalfofitisinvestedincompaniesthatallowconsumersto choose how to spend their money on health care. Peoplewill also be able to take advantage of new developments intechnologythatwillallowthemtotrackproviders,services,andexpenses,andtoaccesstheirmedicalrecordsonline.Doctorswill be able to improve communications, improve efficiency,andreducemistakes.

Inadditiontoallofthis,SteveCaseandRevolutionhavealsolaunchedLimeMedia,describedas“Lime:HealthyLivingwithaTwist.”LimeMediaisa24-hourcablechannel,whichprovidesanoutletforemergingleadersinhealthcaretoreachviewers.Lime’s24-hourradionetworkisalsocarriedbySiriussatelliteradioandstreamedontheInternet.

ThenewtermforthegrowingmarketofpeopleconcernedabouttheirhealthandwellnessandtheenvironmentisLOHAS,Lifestyles of Health and Sustainability. LOHAS is a $228.9


billion US marketplace for goods and services focused onhealth,theenvironment,socialjustice,personaldevelopment,andsustainableliving.ConsumersattractedtothismarkethavebeencollectivelyreferredtobyresearcherPaulRayas“CulturalCreatives.”Thereisagoodchancethatifyouarereadingthisbook,youarepartofthisrapidlygrowinggroup.

Paul Ray found that Cultural Creatives are educatedconsumerswhomakeconscientiouspurchasingand investingdecisionsbasedonsocialandculturalvalues.CulturalCreativesrepresentapproximately30percentofadultsinAmerica.SteveCase’s Revolution is banking on the fact that this will be arapidlygrowingmarketplace.

Every social, economic, and political indicator leadsto the conclusion thatAmerica’s health care systemneeds tobe overhauled. With all of the lobbying efforts, money, andcronyism provided by the pharmaceutical industry, and withinsurancecompaniesdictatingtodoctorsthetreatmenttheycanandcannotprovide,theonlygroupsthathaveanyincentivetomakeachangeareemployers—whoarepresentlyfootingmostofthebillforthehighcostofmedicalinsurance—andpeoplejustlikeyouandme.

Gettinghealthyisn’tjustagoodthingtodoforyourself;it’sgoodforthecountry.Americacannolongeraffordtohavesomanypeoplesick.Itaffectseveryone,becausefederalprogramsthatprovidemedicalcoverage(e.g.,MedicareandMedicaid)tothoseinneedarefundedbytaxdollars.Ifthecostscontinuetoincrease,thetaxeswillcontinuetoincrease.Whodoyouthinkisgoingtofootthebillforthat?


Thank You for Discovering Wellness

Discoveringwellness is themosteffectiveway foreachofustoimproveourownhealthandwealthwhilealsosolvingAmerica’s health care crisis.This does not mean that peoplewillnolongergetsickorthatwewilleliminatealldisease.Itisnotananti-medicineagenda.Itdoesnotsolveeveryproblemassociatedwithhealthcareandhealthcarepolicy.WhatitdoesisaddressthecauseofAmerica’shealthcarecrisisbyreducingtheamountofstressonthesystem.Withmillionsofpeoplelesssickandbillionsofdollars in savings, thinkabout thepossi-bilities.Americacouldregainitsglobalcompetitiveedgeonceagainandhavebillionsofdollarsinsurplustoinvestinjobs,education,andinfrastructureimprovements.

Companies will thrive with the increased output andimprovedqualityofworkproducedbyahealthierworkforce.Stockholders and our economy will benefit with increasedprofits,stimulatinggreaterinvestmentinnewcreativeideasandmorejobs.

Wewillhavebillionsofdollarsavailabletofundresearchandothermoreeffectivecomplementaryformsofhealthcarepresentlynotfundedbythetraditionalmedicalresearchestab-lishment.Wecancontinuetoaffordtoinvestintechnologyandideasthatmayhelpinthetreatmentofdiseases.

Whatelsecanonesayaboutwellness,exceptthatintheend, the quality of your life is your responsibility? It is thatsimple.Weareeachresponsibleforourownhealthandwell-


being; and ifyouhavebeen to thebeach latelyand seen theshapeandsizeofpeople, it isobvious thatwearenot takingthisresponsibilityseriouslyenough.Itiskillingus,literally.Itcannolongerbeanoptiontobe“toobusy”ornotbeabletoaffordthecostofstayingwell.Continuingtoliveonmedica-tionswithoutaddressingthecauseoftheproblem,livingwithpoorposture, pain, increasedweight, decreased strength, andtoomuchstressistheprescriptionforearlydeath,theultimateexpense.

ItisimportanttomentionespeciallytothoseoftheBabyBoomergeneration thatyouractionshave themostprofoundeffectonhowourhealthcare industrywillevolve.Whateveryoudo,donoteverfeelthatitistoolate.Don’tacceptthatyouarejustgettingold.Don’tbuyintothestorythatyouhavetoliveonmedicationsforlifestyle-relateddiseaseswhenthereissomuchevidencethatyoucansubstantiallyreduceyourrisks.Pleaserememberthatit’snevertoolatetomakebetterchoicesforyourhealth.

It ismyhope that theendof thisbook is thebeginningofyourjourney—ajourneyintoaworldofwellnessandself-improvement.Itsoundssosillytosay,butthebetteryouare,thebetteryouare.Whywouldn’tyouwantthatforyourself?

Maythisbookinspireyoutomakeyourselfatoppriority,may itprovideyouknowledgeandwisdomabout thenaturalpoweroflife,andmayyoumakeagreatercontributiontotheworldbecauseof thegiftof life that isyours.Thankyouforreadingthis,andIhopeithasshiftedyouinawaythatyourlifewillbeRICHERbecauseofwhatyounowknow.

Referencesand Research

Introduction - America’s Health Care Crisis

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Chapter One - Cardiovascular Disease

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Chapter Two - Cancer

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Chapter Three - Diabetes

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4.Tuomilento,J.etal.PreventionofType2DiabetesMellitusbyChangesinLifestyleAmongSubjectswithImpairedGlucoseTolerance.NEJM,Vol.344,May3,2001:1343-1350.

Chapter Four - Chronic Pain

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6.Sukovich,W.NewSurgicalTrendsinTreatingLowBackPain.Clinical Front.Spring2006issue.

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Chapter Five - Stress

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Chapter Six - Obesity

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3.HedleyA,OdgenC,JohnsonC,etal.PrevalenceofoverweightandobesityamongUSchildren,adolescentsandadults,1999-2002.JAMA.2004;291(23):2847-2850.

4.WorldHealthOganization.Obesity Preventing and Managing the Global Epidemic.Geneva(Switzerland):WHO1977.

5.MokdadA,FordE,BowmanB,etal.Prevalenceofobesity,diabetes,andobesity-relatedhealthriskfactors,2001.JAMA.2003;289(1):76-79.

6.SlavkinH.Obesity,BrainandGonadalFunctions,andOsteoporosis.JADA2000;131(5):673-6772000.

7.CentersforDiseaseControlandPrevention(CDC)National Diabetes Fact Sheet.

8.BergerL.The10PercentSolution:LosingaLittleBringsBigGains.New York TimesJune22,2003.


9.CDC.Overweight and Obesity: Economic Consequences.March22,2006.

10.UnderstandingAdultObesity.NIH Publication No. 01-3680.NationalInstitutesofHealth.USDHHS.2006.

11.CDCPressRoom.Quick Facts Economic and Health Burden of Chronic Disease.June16,2006.

12.NationalCenterforChronicDiseasePreventionandHealthPromotionPreventing Obesity and Chronic Diseases Through Good Nutrition and Physical Activity.RevisedAugust2003.www.cdc.gov.

Chapter Seven - Drug Reactions

1.LazarouJ,PomeranzBH,CoreyPN.Incidenceofadversedrugreactionsinhospitalizedpatients:ameta-analysisofprospectivestudies.JAMA.1998Apr15;279(15):1200-5.

2.DittoAM.Drugallergy.In:GrammerLC,GreenbergerPA,eds. Pat-terson’s Allergic diseases.6thed.Philadelphia:LippincottWilliams&Wilkins,2002:295.

3.JickH.Adversedrugreactions:themagnitudeoftheproblem.J Allergy Clin Immunol1984;74:555-7.

4.LazarouJ,PomeranzBH,CoreyPN.Incidenceofadversedrugreac-tionsinhospitalizedpatients:ameta-analysisofprospectivestudies.JAMA 1998;279:1200-5.

5.EinarsonTR.Drug-relatedhospitaladmissions.Ann Pharmacother1993;27:832-40.

6.VogtD.SpecialistinSocialLegislationDomesticSocialPolicyDivisionCRS Report for Congress Direct–To–Consumer Advertising of Prescription Drugs.March25,2005.


7.VastagB.Payattention:Ritalinactsmuchlikecocaine.JAMA.2001Aug22-29;286(8):905-6.

8.RosenthalMB,BerndtER,DonohueJM,FrankRG,EpsteinAM.Pro-motionofprescriptiondrugstoconsumers.NEJM.2002Feb14;346(7):498-505.

9.WolfeSM.Direct-to-consumeradvertising—educationoremotionpromo-tion?NEJM.2002Feb14;346(7):524-6.

10.MekayE.What 800 Million Buys on Capitol Hill.InterPressServiceJuly8,2005.

11.WolfeSM.Direct-to-consumeradvertising—educationoremotionpro-motion?NEJM.2002Feb14;346(7):524-6.

12.RabinR.Cautionaboutoveruseofantibiotics.Newsday.September18,2003.

13.Forcalculationsdetail,see“UnnecessarySurgery.”Sources:HCUPnet,HealthcareCostandUtilizationProject.AgencyforHealthcareResearchandQuality,Rockville,MD.Availableat:http://www.ahrq.gov/data/hcup/hcupnet.htm.

14.ManningWG,etal.Inappropriateuseofhospitalsinarandomizedtrialofhealthinsuranceplans. N Engl J Med.1986Nov13;315(20):1259-66.SiuAL,ManningWG,BenjaminB.Patient,providerandhospitalcharac-teristicsassociatedwithinappropriatehospitalization.Am J Public Health.1990Oct;80(10):1253-6.

15.USGeneralAccountingOffice.ReporttotheChairman,Subcommit-teeonHumanResourcesandIntergovernmentalRelations,CommitteeonGovernmentOperations,HouseofRepresentatives:FDA Drug Review Postapproval Risks 1976-85.Washington,DC:USGeneralAccountingOffice;1990:3.


16.Druggiantaccusedoffalseclaims.MSNBC News.July11,2003.

17.IsmailMA.DrugLobbySecondtoNone:HowthepharmaceuticalindustrygetsitswayinWashington.The Center for Public Integrity.July7,2005.

18.ErnstFR,GrizzleAJ.Drug-relatedmorbidityandmortality:updatingthecost-of-illnessmodel.J Am Pharm Assoc.2001Mar-Apr;41(2):192-9.

19.WolfeSM,SasichLD,LurieP.Worst Pills Best Pills: A Consumers Guide to Avoiding Drug-Induced Death or Illness.3ed.,1999.Simon&Schuster:NewYork.

Chapter Nine - Alignment

1.Chiropractic Patient Satisfaction and Utilization: A Review of the Current Research.FoundationforChiropracticEducationandResearchPublication#9677,June,1996.

2.MangaP,AngusD,PapadopoulosC,SwanW.The effectiveness and cost-effectiveness of chiropractic management of low-back pain.Ottawa,Ontario,Canada:PranManga&Associates,Inc.,UniversityofOttawa,1993;65-70.

3.BigosS,BowyerO,BraenG,etal.Acute low back pain in adults. Clini-cal practice guideline No. 14.AHCPRPublicationNo.95-0642.Rockville,MD:AgencyforHealthCarePolicyandResearch,PublicHealthService,U.S.DepartmentofHealthandHumanServices.December,1994.

4.CoulterID,AdamsAH.ConsensusMethods,ClinicalGuidelines,andtheRANDStudyofChiropractic.ACA J Chiro,1992;50-61.

5.ShekellePG.WhatRoleforChiropracticinHealthCare?NEJM,1998;339(15):1074-1075.


Chapter Sixteen - Staying Healthy Can Make You Rich!

1.KaiserPublicOpinionSpotlight.December,2005.http://www.kff.org/spotlight/healthcosts/index.cfm.

2.SmithC,CowanC,SensenigA,andCatlinA.HealthSpendingGrowthSlowsin2004.Health Affairs2006;25(1):186-196.

3.ClarkK.TheCaseforHealthcare:AOLfounderSteveCasesayshewantsarevolution—inhealthcare.US News & World Report.October17,2005.

A Note on Personal Cost Calculations for Each Disease:

The “Personal Health Care Bill” amount for each disease was calculated by taking the most current reported total cost of a particular disease and dividing it by 292 million—the estimated total US Population as of January, 2006, according to the US Census.

The source of the total cost of each disease is listed below and can be found listed in this section of references:

Totalcost SourceHeart Disease $403 billion Health Affairs25:1,2006Cancer $210 billion Cancer Facts & Figures 2006Diabetes $132 billion Diabetes Care,March26,2003Chronic Pain $120 billion Clinical Journal of Pain,v.13,1997Stress $57 billion Harvard Business Review.v.72,1994Obesity $75 billion Centers for Disease Control, 2006Drug Reactions $12 billion JAMA, v.279, 1998

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