Your nervous system controls and regulates every cell of your body. When your nervous system doesn't work right, you don't work right. And when you don't work right, you're sick! Simple as that.
The tests described below reveal effects of nervous system compromise. They have been simplified so you can conduct them at home with a minimal amount of time, equipment and training.
Follow the directions and record the results:
1. With the test subject comfortably seated and their eyes closed, have them tilt their head up and down several times, coming to a neutral position.
2. With their eyes still closed and without moving their shoulders, have them rotate their head fully to the left and hold for a few seconds.
3. With their eyes still closed and without moving their shoulders, have them rotate their head fully to the right and hold for a few seconds.
Could they turn further in one directions more than the other?
Was there pain associated with turning in either direction?
Did the subject hear any "popping" or grinding sounds?
"Yes" responses are significant and should prompt a more thorough examination in our office.
Many spinal problems create the appearance of a short leg.
1. Have the test subject wear a pair of hard soled shoes and lie across a bed, face down, with arms relaxed at each side. (The head must remain straight down throughout the test.)
2. Apply equal pressure with both tumbs to the arches of each shoe. Are both legs equal length when the bottoms of the shoes are parallel?
___Left leg short
___Right leg short
3. Bend both legs to 90 degree angle so the bottoms of the shoes are parallel with the ceiling. Does one leg appear shorter?
___Left leg short
___Right leg short
A difference greater than 1/4" in either position is clinically significant. Uneven leg length is a common sign of spinal problems and nerve involvement and indicates the need for a more thorough examination in our office.
Sciatic Leg Pain
Spinal problems often produce uneven weight distribution.
1. This test requires two bathroom scales. First make sure both weight-bearing surfaces are level.
2. With shoes off and eyes closed, have the test subject tilt their head up and down, left and right, settling to a neutral position. Record the scale readings for each side.
left ___ lbs. right___ lbs.
3. To reduce scale variance, reverse the subject, repeat the test and record the scales readings for each side.
Average the findings of the left scale by adding both left scale readings and dividing by two. Average the results for the right scale by adding both readings and dividing by two. A noticeable difference between the two averages is significant and should prompt a professional evaluation!
B. Just Feel Good
A. If your spine is out of place you will have muscle aches and pain.
B. If a spinal bone is subluxaed, it will interfere with the nervous system and cause the body not to function properly.
A. If your body is functioning at 100%, you will be healthy.
B. If I do not have symptoms my body is functioning and I am healthy.
A. Yes, if the spine is subluxated if will effect the function of the nervous system which will effect health.
B. No, there is no relationship between the two.
A. Bone out of place in the spine
B. Muscle knots in the back
C. Irritated spinal nerves
D. Misaligned vertebra (backbones) causing muscle imbalance, bone degeneration (arthritis) and most importantly interference of the nervous system causing the body not to function properly eventually leading to possible ill health.
A. Occur Rapidly
B. Take Time
Answers: 1. B 2. A 3. A 4. B 5. A 6. A 7. D 8. B
The journey of a thousand miles begins with a single step.
Enhancing your health is a preventative way of living that could reduce and sometimes even eliminate the need for remedies. Health enhancement emphasizes improving your quality of life by taking personal responsibility for making lifestyle choices and health care decisions. A healthy mindset says preventing illness is more important than treating it. Your health is an active day-to-day approach to a long and active life.
In my many years of chiropractic practice, I have asked patients if they would rather have ordinary or extraordinary health and wellness. One hundred percent of patients answer “extraordinary health and wellness.” Who wouldn’t?
Ordinary is something occurring on its own. Extraordinary is something that does not occur on its own. It requires something “extra.” This “extra” can be explained in the Seven Habits of the Health and Wellness Wheel.
The seven traits of highly healthy people that are part of the physical wellness wheel are:
- Test yourself by circling a number in each one of the seven categories.
- The maximum score is 70.
- The center of the wheel (0), represents poor health.
- A 10, on the outside of the wheel, represents optimum health in that category.
- I suggest re-testing yourself at the beginning of every month.
- Circle your two lowest categories which need the most attention from you.
- Find out where you are right now by determining your weakest areas.
- Then take consistent action. Consistent discipline is the key to achieving the best results.
Your present physical health is the result of past lifestyle choices. How would you like to predict your future health? You could by looking at your present health habits. Poor habits and choices today could lead to poor health and a lower quality of life in the future. Better health habits and choices today could lead to increased health and better quality of life.
Your health affects everything you do and everyone you know. With so many people depending on you, doesn’t it make sense to invest in your health?
Here's a quick story to prove my point:
A woman approached a little, old man in a rocking chair on his porch.
“I couldn’t help noticing how happy you look!” she said. “What is your secret for a long, happy life?”
He replied, “I smoke three packs of cigarettes a day. I drink a case of whiskey a week. I eat fatty foods and never exercise.”
“That’s amazing!” the woman said. “How old are you?”
“I’m twenty-six,” he answered.
Your habits can improve your health, wellness and longevity-or they can hurt you. The choice is yours. You can age fast or you can age slowly, it is again your choice. It’s your future, be there healthy!
The first category on the Health and Wellness Wheel is a properly functioning spine and nervous system. Life is experienced through the nervous system. It is important to optimize the spine and nervous system. Chiropractic care focuses on helping your nervous system to work the way it should. Chiropractors do this by locating and correcting vertebral subluxations. Since the body is self healing and self regulating any interference to our nervous system won’t allow complete healing or full expression of health.
To age well you must move well. Life is motion, motion is life. Chiropractors allow you to express 100% of your life and keep your body in motion. If you neglect to maintain any aspect of your life such as your car, house or relationships, will it last as long or function to its full capacity? The answer is no. That’s why chiropractors specialize in locating and correcting subluxations to maintain and prevent problems, but most importantly to allow full life expression and optimum health when you combine it with the other aspects of the wellness wheel.
Next on the Wellness Wheel is nutrition. People know they should eat better, but for some reason they often don’t. Here are several reasons why it is important to eat right:
Eat beef, lamb, chicken and turkey-range fed, if possible. All vegetables-especially coniferous vegetables such as broccoli, kale and cauliflower-and all fresh fruits are excellent sources of nutrients. Eat lost of color such as tomatoes, red peppers, carrots, green leafy vegetables, beets, squash, sweet potatoes, red grapefruit, onions, salsa and organic spices. Eat foods processed they way they were 100 years ago such as whole grain breads, brown rice, lentils, different types and colors of beans, nuts, seeds, cod liver oil, spouts and raw honey.
Stay away from potato chips, pastries, doughnuts, soda, cookies, margarine, fast foods and processed foods. Limit white bread, white rice, white sugar, chemicals, microwave foods, canned foods, lunch-meat, most peanut butter, commercial salad dressing, artificial colors, artificial flavors, MSG, artificial sweeteners, aspartame, commercially fried foods and high fructose corn syrup.
One rule of thumb is to avoid the four whites, as I call them-white flour, white salt, white sugar and white artificial sweeteners.
Adequate sleep is next on the Wheel.
Do you avoid caffeinated drinks? Is your evening meal three hours before bed? Do you have a regular bed time, which you follow with rare exceptions? Do you have bedtime rituals such as a warm bath or reading to relax until drowsiness sneaks up on you? Is your bedroom generally a quiet place all night long? Is the temperature of your bedroom 70 degrees for less? Do you think of your bed, the mattress and pillows as the most comfortable place in the world? Are the bed sheets, blankets, quilts and comforters exactly right for you?
If you answered no to any of these questions, this could cause deep sleep problems. Many people don’t realize how important sleep is. Try not sleeping for three or four days, and you will find out how important sleep is to your health and wellness.
With today’s hectic lifestyles, society is sleeping less in order to work more. Inadequate sleep disrupts health in many ways and could lead to illness. When you sleep, your body is healing, if you don’t sleep properly, you won’t heal completely.
The fourth spoke of the Wellness Wheel is exercise. Some people view exercise as an unpopular, time consuming chore. However, adding exercise could produce exciting new changes in your body, health and well being faster than improvements in other categories. Always check with your doctor before starting an exercise routine.
Three main components to a proper exercise program are:
Strength training changes the shape of your body and increases muscle mass, which increases your metabolism. Your muscles are the engines that burn fat and sugar. The more powerful, the more fuel is burned. Strong muscles counteract the debilitating affects of aging. Now people in their 70’s and 80’s experience the benefits of weight training. Three total body sessions a week using a combination of barbells, dumbbells and machines could be sufficient to see results.
Next, is a minimum of three 30-minute cardiovascular exercise sessions a week. Activities such as aerobic exercise, brisk walking, bike riding, playing tennis and swimming can burn calories and increase your metabolism allowing fat burning to continue for many hours after the exercise.
The third part of a complete exercise program is flexibility. Increasing the range of motion keeps your muscles limber and pliable, helps you avoid injury and keeps you at your peak. But don’t over do it! Some people stretch too much creating instable joints. Stretch only when your muscles are warmed up. The best time to stretch is after a 10 minute activity like walking. Many people find yoga an effective technique to loosen up. Remember it is not as easy as it looks. Start any flexibility activity slowly and within your limitations.
There are three major rules to stretching and flexibility:
The fifth spoke of the Wheel is breathing, which is an automatic process thousands of times each day. Performing regular exercises will improve your breathing, because your lung capacity will increase by walking, swimming, biking, doing yoga or other types of exercise. Meditating while breathing in through your nose and out through your mouth as you relax will also improve your breathing. To score a perfect 10 in the breathing category is to consciously do a breathing exercise every day-even if it is something as simple as taking ten deep breaths in through your nose and out through your mouth. I encourage you to have air filters in your home also.
Here are three breathing styles to help you breath better and improve your overall health.
Energizing Breath: You can invigorate your body and mind with the breathing technique known as Bhastrika or “bellows breath.” This exercise cleanses your lungs while increasing the oxygen flow to your cells and tissues.
Sit comfortably with your spine upright and close your eyes. Exhale all the air from your lungs. Then begin deep in-and-out breathing through your nose silently using the mantras “So” on the inflow and “Hum” on the outflow. For the first twenty breaths take two-second slow forceful inhalations and two-second slow forceful exhalations. It is easiest to keep track of the number of breaths by counting your fingers.
Finally, perform twenty rapid Bhastrika breaths, with approximately half-second inhalations and half-second exhalations. After the twenty rapid breaths, perform one more slow deep breath and then simply feel the sensations in your body. You will notice that your mind is clear and quiet while your body is energized.
Do not hyperventilate to the point where you are feeling lightheaded or dizzy. The breath movement is almost entirely abdominal, using your diaphragm to move air. Your head and shoulders should be relaxed mostly still. Use Bhastrika when you are feeling a little sluggish and need a quick replenishment of energy. It is also beneficial prior to your afternoon meditation to clear away drowsiness before you start your practice.
Soothing Breath: The soothing breath technique known as Ujayi can be used to settle your mind and body when you are feeling frustrated or irritated. When performed correctly, it creates a cooling effect at the back of the throat and has a stabilizing influence on the cardio respiratory system.
To perform Ujayi, take a slightly deeper than normal inhalation. On the exhalation, slightly constrict your throat muscles so it sounds as if you are snoring. Your out-breath is through your nose and with your mouth closed. Another way to get the hang of this practice is to first exhale “Haaah” with your mouth open. Now make a similar motion with your mouth closed. This will result in the desired breath, snoring sound. Once you have mastered the outflow, perform the same procedure on inflow. The result is that you sound a little like Darth Vader from Star Wars.
When you find yourself becoming aggravated or upset shift into Ujayi breath, and you will notice a prompt soothing influence. You can also use this when performing yoga postures and while exercising at a moderate level. Practicing this soothing breath technique will reduce wear and tear on your physiology and slow the aging process.
Relaxing Breath: Calm your mind with the breathing technique known as Nadi Shodhana. In English it means, “clearing the channels.” Nadi Shodahana is very beneficial when you’re having a lot of anxious thoughts, and when you are trying to quiet your mind. It requires the use of your right hand to alternately close your right, then left nostril. Hold your hand so your thumb, index finger, and remaining fingers are separated. Use your thumb to close your right nostril and your third and fourth finger to close your left.
Take a slow moderately deep breath, and then close off your right nasal passage with your thumb. Exhale slowly through your left nostril, then inhale slowly through your left nostril, then close off your left nostril with your third and fourth fingers. Exhale through your right nostril, inhale through your right nostril, and then again close your right nasal passage, exhaling through your left. Continue with this pattern for five to ten minutes, alternating the nostril after each inhalation. After just a few cycles you will experience your mind calming and your body relaxing.
The sixth spoke of the Wellness Wheel is what you think. If you look a little deeper, you find what allows us to start and maintain healthy habits are thoughts and feelings. In order to change your lifestyle you must change your mind first. If we can control our thoughts we can control our destinies. Your thoughts can increase or decrease your energy. Choose positive thoughts to increase your energy. While acknowledging there are health factors such as genetics, life events, and environment, a good state of mind may minimize your chance of acquiring a physical disease.
The best way to minimize mind clutter and busyness is to meditate. Meditation has many forms. Meditation doesn’t teach you how to think or what to think. It merely slows down brain waves, therefore reducing stress on the brain and nervous system. It allows you to think more clearly.
Ten minutes of meditation is equivalent to one hour of restful sleep. Meditation has been shown to increase immune function, stamina, concentration and reduce levels of stress.
A simple meditation goes something like this: Sit in a comfortable chair, palms facing up and eyes closed. Take deep breaths in through your nose and out through your mouth several times until your mind focuses on breathing. Shut out any thoughts. Concentrate your breath.
The seventh spoke of the Health and Wellness Wheel is what you drink. Some people drink two or three cups of coffee, two or three sodas, some ice teas and a couple of beers a day. Then say they don’t have enough room for water. Without enough water, the body cannot detoxify and get rid of waste.
How much water do you really need to stay healthy? Drinking eight glasses a day of pure water. An alarming number of people, who don’t follow this guideline, are constantly dehydrated.
Dehydration is subtle and most don’t feel thirst on the tongue. Their bodies are suffering. Some minor symptoms of insufficient water intake are headaches, feeling tired and groggy, constipation and dry skin. If left unattended, dehydration can contribute to a variety of serious health problems such as blood pressure, circulation, kidney function, immune system function and digestive disorders.
Get your water, stay hydrated and improve your total health and wellness score as close to seventy as possible.
How you do anything is how you do everything. If you play full out and commit to implementing the seven aspects of the Wellness Wheel, your health and life will be better. Behavior never lies. What is your current behavior, choose to behave great, choose to have consistent disciple and you will have a wonderful and healthy future.
These exercises warm up the lumbar and thoracic spine. If you don't have access to a wobble chair, you can perform the exercises at home or at work on the edge of a chair. Perform these exercises on a daily basis for greater spinal health.
This nutritional program is a lifestyle based approach that focuses on the natural God-given principles of health and healing. Nutritionally, we want to alkalize & de-inflame the body to allow it to function at its potential. The result is more energy, less pain, better organ function, and optimal weight.
Follow these essential steps to dramatically improve your health:
1) Choose Food By God (Natural) Rather Than Food By Man (Processed)
2) Use Fats That Heal and Avoid Fats That Kill
3) Avoid Sugars
4) Change The Meat You Eat
5) Alkalize For Optimal Health
a) Vegetarian Sources: Almonds, Avocados, Brazil Nuts, Coconut, Hemp Seed, Flax Seed, Macadamia Nuts, Olives, Walnuts & Sunflower Seeds.
b) Animal Sources: Milk, Butter, Kefir, Eggs, Fish, Chicken, Turkey, Beef, Bison, Lamb, Goat, Deer, Elk.
a) Staples: Anything dark green including asparagus, broccoli, spinach, dandelion greens, collard greens, cabbage, cucumbers, turnip greens, kale, snap peas, celery, swiss chard, cilantro, parsley, dill, etc.
b) Colors: Bell peppers (green, red, yellow, orange), red cabbage, red/white onions, tomatoes, & carrots.
c) Starchy Vegetables: All food by God, but high in carbohydrates. Better are those that have the most nutrient density per gram of carbohydrate. Eat only in careful moderation.
d) Fruits: All food by God, but also contain a lot of sugar…the better are categorized by the fruits that have the most nutrient density per gram of carbohydrate. Eat only in careful moderation.
e) Sweeteners: Should all be used in moderation so as to not create a dependency on sweet flavor.
f) Herbs: Sprinkle on Foods or Drink Teas with these ingredients
1) Any processed food by man *Read labels*
2) Toxic vegetable oils
3) Sugar of any kind
4) Soy, corn, & peanuts
5) Most Grains:
1. Greens First: 15 servings of organic vegetables, sprouted legumes, single-cell algae, & natural living enzymes. The ideal multi-vitamin supplying your daily needs of all essential vitamins & minerals from whole superfoods your body naturally recognizes and easily assimilates. In addition, this acts as a powerful daily detoxifier. My favorite greens powders are Greens First.
2. Probiotics: Living organisms that enhance the digestion and nutrient absorbtion process. These organisms also play a very important role in immune function. In my opinion, this is the most critical supplement you can take. Important to get as pure a source as possible, ideally, without magnesium stereate or titanium dioxide. A typical serving should give you between 10-20 billion organisms. My favorite brand is Innate Choice.
3. High Quality Omega 3: Essential fats play a critical role in fighting inflammation and supporting a healthy brain & nervous system. Critical fats include EPA & DHA, which should be consumed in a 3:2 ratio from a purified, 3rd-Party tested source. I recommend Innate Choice for fish oil, highest reputation on the market and loaded with EPA/DHA. Krill oil is also a good option, with Mercola brand leading the way. Aim for anywhere from 1.5-10g of EPA/DHA daily. Another essential fat, GLA, can be found in hemp seed/oil that is easily consumed as part of a healthy diet.
The body secretes insulin whenever carbohydrates (sugars/grains) or high levels of protein are consumed. Insulin is known to increase inflammation & fat storage. The typical American diet is full of carbohydrates causing rampant increases in insulin. This process causes produces inflammation, fat storage, and damage to the cellular insulin receptors.
The healing diet dramatically reduces insulin secretions, allowing our body to heal receptor sites, burn fat more effectively and become more stable at the cellular level. This diet is essential for anyone who wants to lose fat mass quickly and is trying to recover from:
1. Non-Starchy Vegetables: Eat these in abundance. Best varieties include broccoli, cauliflower, artichoke, spinach, romaine lettuce, chard, collards, kale, arugula, bok choy, celery, green/yellow/red peppers, cucumber, zucchini, red/green cabbage, etc.
2. Good Fats: Extra-virgin coconut & olive oil, grass-fed cow butter, free-range eggs, coconut milk & flakes, whole coconut, avocado, black olives, nuts (walnuts, almonds, brazil nuts are best), seeds (flax, hemp, & chia). These should be a strong part of each meal.
3. Moderate Protein: Grass-fed & free-range meats, Fit365 protein powder, wild-Alaskan salmon (1x/week)/sardines, fermented soy (tempeh), nuts/seeds. No more than 15-25 g/per meal. 4-6 ounces of steak is enough in a meal.
4. Minimize Fruit: Berries are acceptable in small quantities. Strawberries, blueberries, raspberries, blackberries, & cranberries. Great in a protein shake.
5. Avoid Grains: Mary’s Gone Wild crackers, & Lydia’s crackers are acceptable in small quantities. No other grains/potatoes/squash, etc.
Omelets, scrambled eggs, sunny-side up eggs, salads, steak & broccoli/asparagus, hard-boiled eggs, nuts/seeds, avocados, tempeh, hummus, vegetable stir-fry’s with coconut oil, steamed veggies, coconut milk shakes with protein powder, red cabbage & guacamole, flax chips and guacamole, chicken, lamb, bison, venison, duck, sardines, Wild-Alaskan salmon. Coconut flakes (great snack, especially when frozen).
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