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Greetings Clients, Colleagues and Community…
My posts have been few and far between these days, though I have been working on some exciting new projects! I just begun writing a column on holistic health for the Seattle Examiner! This is pretty much the perfect gig for me in terms of flexibility and topic of content, and I’m looking forward to who and what I can share with the Seattle community.
So Seattlites, I’d love to pick your brain a bit… I feel like the Pacific Northwest is one of the most forward-thinking and open-minded places in the country, possibly the world, so…
What does holistic health mean to you?
What types of practitioners do you have on your health care team?
What do you experience in your life that you consider a holistic approach?
What do you think we are fortunate enough to have here in Seattle that many other places around the world are lacking?
I am pretty thrilled with the opportunity to research and write a column on a topic I am so passionate about. Please feel free to contact me if you, or someone you know, has a local event or some relevant, holistic information to share! I hope you will stop by regularly to see what’s going on in Seattle’s world of holistic health!
Cheers,
Guinevere I. Amadeo, LMP. –
Seattle Holistic Health Examiner
Good posture is defined as bearings in which the muscles of the body support the skeleton in an alignment that is stable and efficient for living.
This means that energy is moving through our bodies with the least possible resistance and pressure on our bones and joints. Good posture includes healthy balance and alignment in movement, static and seated positions.
Why is good posture important?
There are many perspectives to why good posture is important. On a purely physical level, when you are not in proper alignment, your muscles and joints don’t achieve their full range of motion, flexibility or capacity for strength. This increases the tightness and/or weakness in areas of facial tissue, creating muscular imbalance, trigger points and increased prone to injury. The circulation of blood and lymph are also inhibited causing toxins to build up in the tissue, immunity to be depleted, and other dysfunctions in the organs. Proper breathing patterns, digestion and nutritional absorption are highly dependant on good posture.
On a psychological level, body language is the strongest communication we have with the world surrounding us. Slumped forward shoulders and improper weight distribution can indicate a feeling of defeat, laziness, or general disinterest. Not exactly how you want to come off in an important meeting or on a hot date.
How do you know if you have good posture?
There are several ways that good posture is evaluated. Generally speaking, we are looking at the relation of the bones to specific structures. For example, when assessing from the front, shoulders, hips and knees should be even in relation to one another, a slight turn out in the feet, and arms should hang relaxed with thumb and forefinger pointing forward.
When posture is being evaluated from the side, everything should stack up neatly. If we were to drop a plumb line from the ceiling, it would line up through your ear, middle of your shoulder, center of your hip, just slightly behind the center of your knee and in line with your anklebone.
What are causes of poor posture?
Improper Shoes
Some of the biggest culprits of imbalance in the body are improper shoes and the fact that we no longer walk around barefoot. Our natural arches and weight distribution are negatively affected by the artificial (or non-existent) support that shoes offer. High heels are by far the worst of these examples. The height that heels give shortens the calf and hamstring muscles, and lengthens the quadriceps and anterior tibialis, creating a pattern that negatively impacts the body all the way up the spine.
Injury and Muscle Guarding
After an injury, nearby muscles can begin to protect the vulnerable and weakened areas, causing postural imbalance.
Dehydration
The first structure of our body to lose water when we are dehydrated is our tissue. This happens before we even register that we are thirsty. Tight facial tissue can cause restriction in movement before the muscles are even affected.
Repetitive Motion
Whether it is sitting at a desk, running at the park, or washing windows, if we do too much of the same motion, our bodies create imbalances in our various structures.
Mental Attitude, Stress
Low Self-esteem, exhaustion, and sympathy can all make our bodies manifest unhealthy postural patterns.
How can I improve my posture?
Receive Bodywork
Our bodies are constantly being challenged to adapt to unnatural environments and circumstances. Massage and other forms of bodywork can help to create balance in tissues, alleviating pressure on specific joints and helping to flush out toxins in the muscles.
Body awareness
Pay attention to where your body is in space. Are you hunched over your computer? Are your legs crossed and head down? Check in with your posture throughout the day and make sure you are keeping body in a healthy alignment.
Keep it movin’
Don’t sit or stand in one position for more than 30 minutes. Move around; let the blood flow through your muscles. Stretch, move, and twist… even if it’s just for a moment.
Make sure your workspace is ergonomically efficient
Keep within a healthy weight
Excess weight causes constant pressure and negative postural effects on specific muscle groups.
Protect your body and avoid injury by using proper body mechanics
Sleep on a firm, supportive mattress with a small cervical pillow just enough to prop the head
Exercise and stretch regularly
Wear comfortable and supportive shoes
In conclusion, I would venture to say that posture is one of the most important factors of the human condition. When it’s good we barely notice, but when it’s bad (or ugly), we can be cursed with pain, negative self-image and a whole slew of other problems that can affect every nook and cranny of our lives. So, get up now. Go on… Stretch your chest and frontal shoulder muscles, rotate your head in a couple of circles, take a few good deep breaths and enjoy the rest of your day in perfect posture!!
Happy Monday, and welcome to the first full week of 2009!
If you’re anything like me (and 90% of well-intentioned Americans), you are ready to start putting into place some new, healthier habits and rid yourself of others that are no longer serving you. Where I prefer to differ from much of our “New year’s Resolution” making culture, is that I like to think of my new beginnings as setting goals rather than resolving past behaviors. The word resolution in itself suggests bringing the past into the present moment and carrying with us our failed attempts and judgments. Setting goals provides us a clean slate to work from in our new lifestyle ambitions.
As I reflect on the highs and lows of these incredible times we are living in, many highlights come to mind. From the exciting election that reinvigorated our democracy and culminates this month with the historic inauguration of President Barack Obama, to the fear felt in every home and business in the country as the economy seems to be melting down around us.
Following are a number of goals that resonate for me to set forth this new year, and inspire my loved ones and community (ie. YOU) to take a gander at as well.
Get Involved!
As appose to thinking about being the person who makes a difference, get involved and take action on the issues that matter to you. There are a number or organizations that gather monthly to breath life into community issues and seek volunteers for action items as well. Some ideas include Sustainable Wallingford, Seattle Children’s hospital, Seattle Parks and Recreation, and various art museums and public schools. Check out Volunteer Match!
Easy ways to go green- and save some while you’re at it!
The Green movement is now household language (especially if you’re a Seattlite), and our actions should begin there as well! Here are a few easy tips to save energy during your every day life and reduce the amount of waste in landfills.
-Say no to plastic water bottles!
Refilling your Klean Kanteen with fresh, filtered water is a much better way to go!
-Bring your own stainless steel, spill proof cup to get your morning latte
You can usually even purchase these at your local coffee shop.
-Unplug it!
According to Treehugger.com, switched off devices account for 40% of energy consumed by electronics in an average home. Unplug before you go! especially phone and Ipod chargers.
-Use compact fluorescent light bulbs
75% less energy lasting 10x’s as long. This is a no-brainer.
-Recycle
Get into it! Find out your local ordinances around recycling and make sure you are doing your part to recycle everything possible.
-Compost
You can now put compost in your yard waste bins if you don’t have a personal garden! These leaves food scraps etc. will be composted and used for local parks and pea patches! I love it!
-Save your rain water
Hydrate your garden with recycled water! We sure have enough of it!
-Grow a small garden
I read a fascinating article recently that said something like 65% of food eaten during the great depression was grown in small personal gardens. It’s easier than you think. I was pleasantly surprised the first year I grew lettuce in a window box how simple and fruitful my tiny garden was. I am also a firm believer in “you get out of your food the energy you put into it” so expect, energizing, delicious food in just a few minutes a day! It will also help you to cook at home more. Double bonus!
Get Real about your finances
In these challenging economic times it can be beneficial to become a bit more conscious about spending. Track your cash flow for at least 2 weeks, chances are you are spending more that you thought on at least on item.
Shop Local
Or put your money where your home is. Support local farmers markets (Ballard is year round) and co-ops like PCC rather than large national chains. This can mean everything from clothing to pet supplies. Let’s keep our local economy strong lest the charm of our small business communities may not be around when the economy bounces back.
Get organized and educated
-Learn something new- knitting, sign language, yoga
-Clean out a closet
-Get a new wallet
-Get a haircut
-Make your bed
-Read a book- in fact go to the library and peruse a new subject you’ve never checked out before
-Have a “naked lady” party and swap clothes with your friends
Keep Your health
I suppose I couldn’t engage in a new year’s post without the mention of healthy lifestyle changes on a physical level. Mine include drinking even more water, cooking at home at least 5 days a week, and come spring eating at least 60% of my food out of my garden! Others for you (otherwise known as a few of the top 10 new years resolutions) may include quitting smoking or drinking, starting a work out regiment, loosing weight etc.
Well, there it is! Goal setting for 2009! More in part 2!
To Health and Happiness,
Guinevere Amadeo, LMP.
I’d like to share with you the case study of a client I recently worked with. A 19 year-old University track athlete, Brandon was unable to run for 6 months due to severe knee pain, and was in danger of loosing his educational scholarship. His coaches had given him a strict time-line to be back on the field, and their suggestion was to undergo a lateral release surgery ASAP.
With this procedure, several incisions would be made in his lateral retinaculum, or IT band (illio-tibial band), to help give the tissue length, and (hopefully) relieve some of his pain by helping the patella to track properly. The recovery with this approach can be up to 6 months, pretty painful, and has no guarantee of having the long term effect of pain relief. The surgery was scheduled, and Brandon came into Penaluna Chiropractic studio as a last-ditch effort to avoid the invasive procedure.
He began his chiropractic treatment with x-rays and an in-depth evaluation of his nervous system functioning with Dr. Jason Penaluna. He opted for the ‘fix care program’ and begun with 3 adjustments and 1 60 minute therapeutic massage session a week (with yours truly). He also begun an in-depth self care program of foam rolling, stretching specific muscle groups and strengthening others to compliment the effects of his office visits. With this approach, vast improvement is made in a short period of time, and within 6 weeks, Brandon was running again, pain free! Within 10 weeks he competed in his first cross country race and did much better than anyone expected. It is not the end of the road, there is continuing care involved, but Brandon has avoided the costly and invasive surgery, simply by educating himself in other options.
This is a wonderful example of the benefits of exploring alternative health care options to the fullest and having an open mind about the possibilities of healing without permanent and painful procedures. Our bodies are so resilient and respond exceptionally well to a holistic approach.
For more information about how chiropractic and massage could help your body and general well-being, we hold wellness forums at the office every other Tuesday, 7-8pm. This is a great opportunity to get more information about both modalities and ask any burning questions you may have. I look forward to working with you all!
Yours in health,
Guinevere Amadeo, LMP.
Well, it has been awhile since my last post, and these past few weeks have been a true test of staying balanced during trying times. A man very dear to my heart has been in the hospital for the past three weeks, and it has been a challenge on every level to stay positive. When faced with these helpless circumstances, I have really learned to focus on self care. In an earlier post entitled Stress Management: How to Prevent, Reduce and Cope with Stress, I listed ways to manage stress and remain balanced in challenging times. Here is a list of further ideas to be good to yourself!
1) Soak in a bathtub.
2) Ride a motorcycle.
3) Go to the mountains.
4) Exercise/do yoga.
5) Meditate.
6) Eat a good meal.
7) Recycle old items.
Go to a movie in the middle of the week.
9) Paint.
10) PLay a game.
11) Dress up and look nice.
12) LAUGH- just because (just start laughing, really… it works!)
13) light candles
14) Get a massage
15) Go horseback riding
16) Wander around a bookstore for an entire afternoon.
17) Write a letter.
18) Go to a museum.
19) Sing around the house.
20) Go bowling.
21) Dance!
22) play with your pet.
23) Go to a play or concert.
24) Take photographs.
25) Go for a bike ride.
26) Rearrange your furniture.
27) Visit a national park.
28) Listen to music- Pandora.com is great for this one.
29) Watch children play.
30) Day dream.
31) Write in a journal.
32) Eat chocolate (this may be the only one you need!)
33) Play a musical instrument.
34) Send a card to someone you care about.
35) Garden- or plan your garden!
36) Plan a party.
37) Take a nap.
38) Go on a date.
39) buy flowers.
40) Talk to your plants- seriously. You should see my jungle of an apartment. They love it!
41) Meet new people.
42) Read a humor book.
43) Go swimming.
44) Doodle.
45) Fly a kite.
46) Remember the words and deeds of good people.
47) Repair things.
48) Walk or jog.
49) Remember beautiful scenery.
50) Collect shells.
51) Plan your career.
What are some of the things you do that you do to take care of yourself? What makes your body a spirit lift from trying times? I’d love to hear your suggestions!
Yours in health,
Guinevere Amadeo, LMP.
