Wellness Center

 Being over 50 doesn't mean being “over the hill”, even for people who have never exercised regularly. Despite years of sedentary living, it is still possible to become physically fit, according to Dr. Fred W. Kasch, director of the Exercise Physiology Laboratory at San Diego State University. In a study of three groups of men between the ages of 45 and 55, Dr. Kasch found that men who had rarely exercised before could achieve levels of fitness almost equal to those of their counterparts who had exercised regularly for 10 years. 

 1. Always eat a high proteins breakfast. This gets your metabolism going at the beginning of the day.

 2. Aim for about 3 meals a day and ensure all of them include healthy fats, protein, and fiber.   

  3. Drink 96 ounces of water every day - your stomach will stay fuller.

  4. When you eat, choose more complex carbohydrates like fruit, vegetables, legumes, and whole grains. These types of food not only aid in regulating your blood sugar, but also make you feel fuller while you are eating less.

  5. High water content foods also make you feel fuller.

  6. Plan activities that are not compatible with eating, for times of the day when you're most likely to snack or begin to eat unhealthy.

 Summer vacation is over, and kids are going back to school. Each morning, millions of elementary, high school and college students across the nation are racing to the school bus or scurrying to their classes with an overstuffed back pack slung over one shoulder. While carrying a backpack might seem harmless enough, it can cause some painful back and neck problems for students who don’t pack or carry their backpacks properly. Back pain is pervasive in our society. Eighty percent of us will suffer from it at some point in our lives, and 50 percent of us will suffer from low back pain this year alone. Low back pain is the most common health complaint experienced by working Americans today, a condition which cost the economy at least $50 billion a year in lost wages and productivity. Much of this suffering is brought on by bad habits initiated during our younger years, such as carrying backpacks to school. The improper use of backpacks can lead to muscle imbalance that may turn into chronic back and neck problems later in life. 

The American Chiropractic Association’s council on Occupational Health and the doctors of Bradley Chiropractic offer the following tips to help prevent the needless pain an overstuffed backpack can cause the student of your household. (And, now that backpacks have begun to replace briefcases in the work places, you. too, might want to follow this advice):

Make sure your child’s back pack weighs no more than 5 to 10 percent of his or her body weight. Beyond that weight, the backpack will cause your child to begin bending forward in an attempt to support the weight on the back rather than on the shoulders, by the straps.

• A back pack with individual compartments will help position the contents most effectively.

• When packing the backpack make sure that pointy or bulky objects are packed away from your child’s back.

• Tell your child to use both shoulder straps not just one.

• Padded shoulder straps are very important. Not only will they be more comfortable than non-padded straps, but will also help prevent the straps from digging into your child’s shoulder.

• Shoulder straps should be adjustable, the backpack can be fitted to your child’s body. Shoulder straps that are too loose can cause the backpack to dangle uncomfortably and cause misalignments and pain.

• Talk with your child about the proper use of backpacks and help them understand why ergonomic issues are important. A child educated early in life can apply that knowledge later and will be happier and healthier as a result.

• If the backpack is still too heavy, talk to your child’s teacher. It might be possible for your child to leave the heaviest books at school.