Are You Deficient in Vitamin D?

• Recent statistics show that up to 90% of U.S. adults are deficient in vitamin D.

• So what is vitamin D? Vitamin D is a fat soluble vitamin along with A, E, and K. What makes vitamin D different is that we primarily make it on our own, rather than relying on food sources. Vitamin D is stored in the liver and in fatty tissues.

• The way that our body makes vitamin D is by converting sunshine into D3. D3 is made as the sunshine is converted by the cholesterol in our skin. Vitamin D becomes a hormone in the body. It impacts our skeletal structure, blood pressure, immunity, mood, brain function and ability to protect ourselves from cancer.

• So what is the best way to get enough vitamin D? About 15 minutes-1 hour of unexposed direct sunlight on your skin. The UVB rays are what end up starting the vitamin D absorption process. This will differ from person to person depending on factors like the time of day, skin tone, proximity to the equator, and others. The darker your skin tone, the harder it is for your body to make vitamin D from sunlight. Also, sunscreen will limit the amount of vitamin D that your body can make. Some research is showing that SPF8 can limit your body’s ability by 90% and SPF30 by about 99%.

• Most people believe (or have heard) that the best way to get vitamin D is by drinking milk, eating fish, eggs, or taking supplements like cod liver oil. While these foods do have some vitamin D, the best way is still by direct sunlight exposure. There are 2 types of supplemental vitamin D: D2 and D3. The type that our bodies make naturally is called cholecalciferol which is the D3 version. D3 is readily absorbed and up to 4 times more effective. D2 is only partly absorbed. D2 is made from vegetarian sources while D3 is animal based. Unfortunately, most products fortified with vitamin D (milk, etc) contain the D2 type and therefore are less absorbable and convertible.

What are some symptoms of vitamin D deficiency? Recent studies have shown links to the following symptoms:

• weakness
• chronic fatigue
• depression
• trouble sleeping
• anxiety
• weak or broken bones
• weakened immune system
• inflammation and swelling

Studies and research has also shown links to the following health problems:

• osteoporosis
• heart disease
• high blood pressure
• cancer
• autoimmune diseases
• depression
• insomnia
• arthritis
• diabetes
• asthma
• multiple sclerosis
• chronic pain
• psoriasis
• fibromyalgia
• autism

• Though there is little risk of over supplementing of vitamin D the only way to absolutely know if you are deficient is to have a blood test performed.

How much vitamin D should you be getting daily? 

• Adult patients shoot for 5,000 IU daily (pregnant women included)
• Children younger than age 5 need 35 IU daily
• Ages 5-10 need 2,500 IU daily.

• In the midwest here like Missouri, you’d need close to 45 minutes to 1 hour of full sun on arms, legs, and face to get this amount for an average adult. One of the major reasons why more people get sick in the winter time is due to the lack of sun exposure and therefore the lack of vitamin D, causing weakened immune system function. This is why it is extremely important to take a vitamin D supplement in the winter months.

Proper nutrition is part of a whole body wellness lifestyle. Chiropractic adjustments are another part of a well body. Schedule an appointment with Dr. Ezell today if you’d like more information on how to keep up on your health and wellness.

Yours in optimal health,

Dr. Glenn Ezell

5 Steps to Take After A Car Accident

• There are about 10 million car accidents that happen every year according to the National Safety Council. 2 million people are injured each year in car accidents. If you got your license at age 16, statistically you should have some kind of crash before the age of 34 and a total of about 3-4 throughout your driving lifetime.

• Injuries are very common with crash victims. Research shows that crashes as slow as 5-10 miles per hour are enough to cause damage to the spine. These are often referred to as “fender benders” and should be treated with the same level of caution as faster moving crashes.

• What do most victims feel following a car accident? Most people feel nothing to only mild symptoms directly following the accident. Some people don’t feel symptoms until weeks and sometimes months after a car crash. The typical progression of symptoms following injuries sustained after an accident will start with these mild symptoms and then develop into neck pain, tightness, muscle soreness, headaches, back pain, reduced range of motion, and in some severe cases, burning, tingling, numbness, shooting sensations, and instability.

Now let’s get into the 5 steps to take after a car accident:

1. Call the police
   • Do not discuss fault
   • Have the officer file a report
   • Get a copy of the report
2. Exchange information
   • Driver’s name
   • Address
   • Phone number
   • Plate number
   • Insurance provider and policy number
3. Document
   • Take pictures of damage to your car and theirs
   • Did airbags deploy?
   • Was there any witnesses?
   • Take pictures of any cuts, scrapes, bruises, burns or other injuries that are visible
   • File a claim with the liable party’s insurance company
4. Seek medical attention 
   • Get checked by a trained crash specialist like a chiropractor
   • Bring claim numbers and police report
   • Could include x-rays or other tests
5. Hire an experienced personal injury attorney
   • Will make sure that your case is handled properly
   • Fights for fair compensation for your injuries and well being

• Finding a chiropractor that knows how to properly work a personal injury case and treat crash injuries appropriately can be challenging. Dr. Ezell is a chiropractor in St. Charles, MO that specializes in treating crash injuries and provides a thorough consultation and examination including x-rays, if necessary. These detailed results will allow the doctor to completely understand the complexity of your injuries and to develop an appropriate treatment program to correctly heal damaged areas.

• We are trained to work with insurance companies and attorneys to make the process simple for you and allow you to get the maximal amount of attention you need to get back to proper health.

Consultations are always free to discuss your case, our office staff can often let you know when scheduling exactly what to expect and what to prepare for before we see you for the first time.

Yours in optimal health,

Dr. Glenn Ezell

Change This One Thing For Better Posture

Ladies, have you ever went through your purse or handbag and thought to yourself, “How did I end up with so much stuff in here?”. The more and more things that accumulate, the heavier and heavier that bag gets. Nowadays, it’s common to see bags that are large enough to carry your laptop, notebooks, wallet, phone, makeup, keys, AND your Starbucks.  This can take a toll on your posture, but overall will add to the amount of spinal stress you get daily.

Let’s talk about the mechanics here. A purse is typically worn unilaterally, meaning it has to be worn only on one side of the body. This causes one side of the shoulder muscles to work overtime to “hike” that side up, causing an imbalance that can lead to chronic muscle tightness in the upper trapezius and the levator scapulae. Eventually this will lead to a postural distortion that can affect your spinal alignment causing neck and back pain and speeding up the degenerative process, like arthritis. Other symptoms that can arise are headaches and numbness/tingling down the arm.

What can you do to lessen the stress?

1. Lessen the load by removing unnecessary items
2. Try a smaller bag
3. Use a cross body bag
4. Switch shoulders often
5. Opt for a wider strap
6. Bring back the fanny pack

These tips can help tremendously in correction of posture and relieving symptoms associated with this disorder. If this resonated with you in some way, please share this with someone else who this may help. In some cases, damage may be too severe for self correction. In that circumstance, get evaluated by a chiropractor. X-rays and other tests may further help to evaluate the extent of your problems.

Yours in optimal health,

Dr. Glenn Ezell

Where is your wallet?

• Many people go years sitting on a wallet in their back pockets without knowing that this may be causing significant spinal and pelvic stress. Sitting on a wallet while at your desk, at home, in the car or other places will cause the pelvis to tilt and eventually cause the spine to compensate and bend as a result!

• Lets talk about the anatomy here. The pelvis connects itself to the sacrum (tailbone) by way of two large joints which creates the foundation of your entire spine. When visualized from the front view, this surface should be completely level. By adding a wedge to one side (like a wallet) it will elevate it and created a tilted surface. Over time, the spine will compensate for this unlevel base and create a curvature, like the leaning tower of Pisa.

• Not only does this change the position of the bones, it can put direct pressure on tissues like the gluteal muscles and the sciatic nerve. The sciatic nerve is a large nerve that travels down the back of the buttocks, back of the thigh, and eventually makes it’s way to the toes. Direct compression on this nerve can lead to pain, tingling, and numbness down the leg.

• So what’s the moral of the story here? Take your wallet out of your back pocket when you are seated. You can either move it to the front, or just take it out all-together.

If you think you may have problems associated with this like back pain, sciatica, tilted hips, or short leg syndrome, come in to the office for a check up.

Yours in health,

Dr. Glenn Ezell

Top 5 FAQ From My Chiropractic Patients

(and most common answers)

1. What position should I be sleeping in and what kind of pillow should I use?

• On your back is the best
• Side sleeping is ok, but you should have a pillow between your knees
• Stomach sleeping is always a NO!
• The best pillow will cradle your neck and head when on your back, supporting the curve of the neck and has raised sides to keep the spine neutral when side sleeping (buy in our office)
• If you don’t use a cervical support pillow, you should be concerned with the size of the pillow. A pillow too large or using more than one, will put your neck into too much flexion when on your back and will tilt your neck too far up when on your side. Usually, the smaller the better.

2. What is the best way to sit at my desk?

• Feet flat on the floor
• Thighs at or slightly below 90 degrees
• Back rest at 90 degrees
• Use a lumbar support (I’ve not had a patient yet that couldn’t benefit from one)
• Keep computer monitor at eye level (this has to be precise, you shouldn’t tilt your neck down at all)
• Have mouse and keyboard at or below the angle of which your forearm is at 90 degrees

3. What exercises should I avoid at the gym?

• The back extension machine
• The ab flexion machine
• Traditional crunches
• Heavy upright rows
• Shrugs (accompanied with neck or upper back pain)

4. What is the best way to prevent sickness/flu/cold, etc?

• Chiropractic adjustments
• Vitamin D (unless you are getting adequate amounts from the sun, most people don’t)
• Wash your hands
• Eat real food
• Avoid sugar
• Exercise
• Colloidal silver at the onset of symptoms
• Probiotics
• Essential oils

5. Why would a baby/child need an adjustment or other chiropractic treatment?

• The birth process is a very physically demanding process
• The typical birthing process can place 60-90 lbs of force on the infant’s head and neck
• Children will fall an average of 1,500 times in the first 2 years of life
• My experience with children who get adjusted often nurse better, are more comfortable, have regular bowel movements, sleep better, and have a stronger immune system

What happens when you crack your own back or neck?

You’ve seen people do it, maybe you even do it yourself. It may be a habit that you have done since you were a child. Bending yourself over the back of a chair or twisting your own neck. All of these may help you feel better, but ask the majority of people who do this and they will tell you that it feels like it needs to “pop” again within a short period of time. This is likely the case because the joints that are actually making the popping noise are the ones above and below the main restriction, which are what we call “hyper” mobile joints. They are actually moving too much in order to compensate for the restricted joint in between. It may feel good temporarily but will not last long.

The chiropractic adjustment is aimed specifically at the restricted and misaligned area, releasing it from the tension, allowing for the segment to be completely restored of motion. Given years and years of self adjusting like this, you can create ligamentous instability which is something that can make your spine highly unstable and susceptible to many more injuries.

If you would like to know if chiropractic care is the best option for your back or neck pain, please call us to set up an exam.

Yours in health,

Dr. Glenn Ezell

Holistic Home Care Comes to St. Louis

Our seniors are rarely exposed to alternative forms of therapy. In long-term care facilities, there is no such thing as one-on-one care. When a senior feels anxious, upset, or angry, it is easier for the overworked care staff to administer the as-needed psychotropic drugs rather than sit down with the individual and address the problem. These drugs are known to have potentially serious side effects, to which older adults are more vulnerable. This is why society typically visualized nursing homes as a place where the elderly sit in wheel chairs, pushed in front of the TV in a catatonic state.

Sadly, our elderly in long-term care rarely receive the naturally human need of touch. When was the last time someone held their hand or hugged them? Even though research cannot prove exactly how touch positively affects us, it has shown that those who are physically touched on a regular basis experience higher levels of the hormone oxytocin. According to the National Institutes of Health, oxytocin lowers stress levels and plays a part in lowering blood pressure, maintaining good moods and increasing pain tolerances.

Qualicare Family HomeCare provides nurse-managed, holistic home care for our St. Louis seniors. Whether it’s in a home or a senior living community, we provide a caregiver who will dedicate their time to addressing your loved one’s emotional needs in a healthy, natural way. Our program is proven to wane individuals off of harsh psychotropic medications that could be potential harmful. Activities like chair yoga, guided meditation, aromatherapy, and hand massage can be extremely effective in addressing negative emotions.

Aging can be a joyful, peaceful experience when you have the right care and providers to help with daily tasks along with support and encouragement. We at Qualicare St. Louis, believe graceful aging with dignity and respect is a direct result of taking a holistic approach to senior home care.

Amber Campbell- Director Of Marketing

Qualicare Family HomeCare

acampbell@qualicare.com

http://www.qualicare.com/kirkwood-chesterfield/

If there is a time that you’re feeling a little blue and you can’t seem to snap out of it; check your posture. Are you sitting hunched over with your head down, which also leads to headaches and sore neck muscles? If you are, you can help change your mood by simply changing your physical stance.

The interesting concept about the mind/body connection is that is goes both ways. Our mind controls our body, and our body controls our mind. This philosophy is known as embodied cognition. Standing tall for just two minutes with your shoulders rolled back and your chin tilted upward along with other power poses can increase your testosterone levels, which is the hormone attributed with dominance, and decrease your cortisol hormone levels, which is the hormone attributed to stress.

Power poses are postures that open up your body. Such as sitting with your arm on the chair next to you or standing with your feet apart or with your hands on your hips. Anything that opens up your body sends a positive message to your brain.

According to psychology professor, Richard Petty, from Ohio State University, the brain has an area that reflects confidence. He states that a shift in posture can trigger this area and you’ll begin feeling more positive and confident. The function of your body posture tells your brain that you are powerful, which in turn, affects your attitude. Do you smile when you’re happy, or do you smile to feel happy?

The truly exciting aspect about creating positive moods and confidence with the help of your posture is that you can do it ‘on demand’ anytime you need it. It doesn’t cost anything, and you can do it anywhere. You’ll also find that the more you practice being happy and confident, the more happy and confident you’ll naturally become. Fake it until you become it.

Michele Burghardt
Consulting Hypnotherapist
Best Hypnosis STL
www.BestHypnosis-STL.com
314.566.1418

Best Exercises For Your Spine

There are a specific set of exercises that can be extremely beneficial to your spinal health. Used regularly they can help to increase mobility, decrease pain and tightness, and improve posture. All should be performed at least daily, some multiple times during the day.

1. Bruegger’s Posture: For improvements to posture in the upper back and neck. Helps to decrease tension in the middle back. Sit or stand with your palms facing in front of you. Bring your shoulders down and pinch your lower shoulder blades together while bringing your neck back for a 10 second squeeze. Repeat 3 times for a set.

2. Cat/Camel: Helps mobilize lower back and mid-lower back areas. Start on your hands and knees, making sure that your knees area in line with the hips and the hands are in line with the shoulders. Breathe out as you create a dip in the lower back moving your belly button straight down towards the floor. Your butt will come up in the air. Do not bend your elbows to assist. hold this position for about 3 seconds and breathe in taking your back in the opposite direction (cat) rounding at the top and tightening your abdominals to get there. Hold for 3 seconds, breathe out as you sink back into the camel position. One up and one down is one repetition. Perform 3-5 repetitions for a set.

3. Neck Stretches: Loosens up tight musculature surrounding the upper shoulders and neck. Hold one arm behind you and even grab hold of the bottom of a chair or similar to get a better stretch. Take the opposite hand and pull your head, rotating your chin towards the same side armpit that the hand is back, hold for 5 seconds and release. Now pull your head so that your chin points towards the opposite armpit, hold for 5 seconds and release. Repeat this 2 more times for the right side of the neck and then switch to stretch the left side of the neck. Make sure that you are not feeling this stretch directly on the side of your neck or you area bringing your ear down too close to your shoulder, you need to bring the chin to the chest more.

Good luck! Should you have questions, or need to have your spine evaluated, call the office to schedule an appointment. 636.486.7044.

Yours in health,

Dr. Glenn Ezell