Foot and/or leg pain - even without back pain - can be caused by pressure at the nerve roots of the lumbar spine.

See the "Dermatome Maps" of the foot and leg below. The L5 vertebra is associated with L5 nerve root that feeds that area of the leg and foot. Etc. S1 is the first sacral nerve root. You see that L5 and S1 nerve root pressure can effect the bottom of the foot and parts of the leg.  Note there is variation from person to person as far as exactly where each nerve maps to.

To address foot pain the originates in the back, I adjust the pelvis and spine, traction the lumbar discs to pull fluid and nutrition in and also teach home exercises to stretch the disc and strengthen the core muscles.
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To address foot pain that originates in the foot, I adjusted the feet, teach foot exercises to strengthen and stretch the foot and also recommend yoga sandals. 

For more information or to schedule online visit www.ChiroKelley.com

#footpain #plantarfasciits #discherniation #sciatica

Diverticulosis is the condition of having out-pouchings, or diverticula, along the walls of the colon. Whereas diverticulosis does not usually cause symptoms, diverticulitis occurs when diverticula become inflamed and infected. The infection starts when an out-pouching becomes blocked by a piece of hard stool. This blockage leads to bacterial overgrowth, followed by inflammation, infection, and abscess formation. At its most severe, diverticulitis can lead to abscess rupture, allowing stool to enter the abdominal cavity, resulting in sepsis, a life-threatening blood infection.(1)

Since the underlying cause of infection is blockage by hard stool, followed by bacterial overgrowth, the key to prevention is to maintain a schedule of regular, soft bowel movements. To accomplish that the best strategy is lots of water, probiotics, fiber rich foods, a good BM routine (i.e. after breakfast daily) and reduce stress.(2) We'll address each of these factors separately.

Water: A good rule of thumb is a daily intake of half your body weight in ounces of water. For example a 150lb person should drink 75 ounces of water daily.  That's about 4 1/2 16.9 ounce bottles.

Probiotics: The gut is populated with millions of different types of bacteria that help us digest our food and also feed the lining of intestines. A good balance of beneficial probiotics will prevent infection by harmful bacteria. I recommend Align Probiotic Supplement, which is available at most major drug stores. Take them daily to reduce constipation and boost the immune system. Once you establish a good bowel movement routine, I would back off on supplementing with probiotics daily and only use them when you need extra support. Instead, I recommend "growing your own" probiotics by eating fiber (probiotics eat fiber) and eating fermented foods which are rich in probiotics.

Fiber: Rather than taking a fiber supplement, it is much better to get lots of fiber via nutritious fruits, vegetable and legumes. I recommend a diet that is mostly vegetables, fruit and legumes with fats like olive oild which is rich in Omega 3, 6, 9. Eat less meat. Eat little or no grains. Eat little or no dairy and little or no sugar. This diet provides all the fiber you need plus lots of vitamins, minerals, proteins and essential fatty acids. When choosing foods it is most important to listen to you body. If you eat something and then have bowel irritation or irregularity - take note of what food that might be associated with!

Eat foods that are high in fiber PLUS probiotic like fermented, organic, non-pasteurized foods: apple cider vinegar, pickles, sauerkraut, kimchi, miso, tempeh. If you are sure you are not sensitive to dairy you can add kefir and yogurt. You can make your own fresh refrigerator pickles. See below.

Super foods that provide fiber PLUS probiotic PLUS detoxification PLUS antioxidant are fermented crucferous veggies like broccoli, cauliflower, Brussels sprouts, cabbage, kale, radish, turnip, bok choy and rutabaga. Crucferous vegetables are rich in glucosinolates which help keep your gut healthy, help with liver detoxification, kill free radicals and prevent cancer with antioxidants.

Refrigerator pickles

1. Combine organic, non-pasteurized apple cider vinegar and salt in a small bowl, whisk together.
2. In a large mason jar, add sliced vegetables (any vegetable, but try broccoli, cauliflower, Brussels sprouts, cabbage,kale, radish, turnip, bok choy and rutabaga)
3. Add flavorings such as garlic, basil, peppercorns, anise seeds and bay leaf.
4. Pour in vinegar and salt mixture and then top with water to cover.
5. Close lid and refrigerate for at least 24 hours before eating.
6. Cover jars tightly with clean lids. Label and date, and store in the refrigerator at 40° F or colder for up to 2 months. This pickle is not heat processed and must be kept refrigerated. (4)

Stress:
The body's natural reaction to stress is to move blood flow away from the intestines and toward the muscles. (If you are running from a lion digestion is not your priority.) This is why it's important to relax while eating and digesting. Remember there are many types of stress. We think of stress as mental or emotional, but other types of stress include physical stress such as poor sleep, poor posture or injury; chemical stress such as dehydration and exposure to food additives; and thermal stress  such as being over heated or hypothermia. All your stresses add up and go on the same stress pile. So reduce the pile where you can, for example, get enough rest, enough exercise, enough water, avoid food additives and avoid food sensitivities.

Develop Good Bowel Habits:
To prevent diverticulits keep the bowel soft and moving. Make healthy BMs a priority. So at least one BM a day. Create a routine such as after breakfast; sit, relax, breathe. Do not ignore the urge to go. You want to cultivate that reflex. If you have too push hard or can't go use an enema. Enemas are not the first choice but it's better than not going at least daily. See Notes below for enema instructions and other tips to develop good bowel habits.

Notes:
1.) I do not recommend fiber supplements such as psyllium. Psylium is made from a Eurasian plantain, the seeds are ground and used as a source of fiber and bulk. It is not a natural food for humans. Some people are severely allergic to it. Also if you eat anything daily you are more likely to develop a sensitivity.
2.) I do not recommend coconut oil as many people are sensitive to it, especially those with blood type O.
3.) For other tips see: "Develop Good Bowel Habits" (via the IBS Network)
4.) Enema: Step By Step Tutorial + FAQ'S (YouTube)
5.) Wheat and dairy are the most common food sensitivities. And I emphasize wheat not just gluten.
6.) Some find the Squatty Potty helpful.  Raising your legs relaxes the ligament that lifts the lower bowel.

Reference:
(1) Diverticular disease of the colon. Lancet. 2004 Feb 21;363(9409):631-9.
(2) New strategies for the management of diverticular disease: insights for the clinician. Therap Adv Gastroenterol. 2013 May; 6(3): 205–213.
(3) The cancer chemopreventive actions of phytochemicals derived from glucosinolates. European Journal of Nutrition May 2008, Volume 47, Supplement 2, pp 73–88
(4) Wisconsin Safe Food Preservation Series. B2267 University of Wisconsin-Extension Cooperative Extension

Consumers might think that drugs sold without a prescription are completely safe. This is, unfortunately not true. All drugs carry side effects, some serious, some life-threatening. Let the buyer beware. Educate yourself on the drugs you and your family take. Also...watch this blog for a future article on natural pain relief.

Over-the-Counter Pain Relief Risks and Benefits

 Analgesics reduce pain, but do not reduce inflammation. Examples of analgesics include:

• Acetaminophen (Tylenol) is an OTC analgesic. Taking high doses (>3,000mg = 6 Extra strength Tylenol per day) of acetaminophen for a long time can lead to liver damage or liver failure. This can be fatal (cause death).

Nonsteroidal anti-inflammatory drugs (NSAIDs) reduce pain and also reduce inflammation. Side effects can include: headaches, dizziness, drowsiness, nausea, heartburn, diarrhea, stomach pain, ulcers, kidney damage and death from internal bleeding.

• Aspirin (Bayer, St. Joseph)
• Naproxen sodium and naproxen (Aleve) (OTC and prescription strengths).
• Ibuprofen (Advil, Motrin, Midol, Nuprin) (OTC and prescription strengths). In addition to the side-effects listed above, Ibuprofen can also cause heart attack. The U.S. Food and Drug Administration (FDA) recommends taking the smallest dose that works for you and only taking it for up to 10 days.
• Diclofenac (Zorvolex, Voltaren) (OTC and prescription strengths). Diclofenac-misoprostol (Arthrotec) combines diclofenac with a drug to protect against stomach ulcers but side effects still include: stomach pain, diarrhea and nausea.

Topical corticosteroid (anti-inflammatory)

• (Cortef, A-Hydrocort, Hydrocortone). Low-dosage topical steroids are available OTC. Like NSAIDs, corticosteroids (or steroids) reduce inflammation, however they also suppress the immune system, constrict blood vessels and suppress the growth of new cells. Side effects (with overuse) include skin thinning (atrophy), stretch marks (striae) in armpits or groin, easy bruising (senile/solar purpura) and tearing of the skin and enlarged blood vessels (telangiectasia)

Topical pain releif (analgesics)

• Capsaicin (Capzasin, Zostrix, Icy Hot). Derived from cayenne peppers, this OTC drug comes as an ointment. Side effects can include severe burning, pain, swelling, or blistering of the skin.
• Methyl salicylate and menthol (Bengay). This drug cream is made from mint plants and also contains a topical aspirin-like NSAID. Side effects can include redness, warmth, stinging, or burning of the skin.
• Trolamine salicylate (Aspercreme). This topical cream contains an aspirin-like drug that relieves inflammation and pain. Side effects can include blistering, peeling, redness, irritation of the skin as well as nausea/vomiting or ringing in the ears.
• Lidocaine cream is local anesthetic (numbing medication). It works by blocking nerve signals in your body. Side effects can include redness, stinging, and swelling of the skin.

Pain relief medications are not a cure, nor do they get to the root cause. Talk to Dr. Kelley about how chiropractic can remove pain at its source.  Call 843 321-8119 or schedule online now.

Most people will have periods of anxiety and depression during their lifetime. But for some anxiety/depression can be intense, long-lasting or debilitating. If you have suffered from mental health problems then you understand the frustration with trying to alleviate those symptoms. But did you know that chiropractic care is a non-invasive and natural alternative treatment that has been shown to improve anxiety and depression symptoms?

A chiropractor will give you a thorough examination to find and correct subluxations - joints within the spine which have become stuck out of alignment. A chiropractic adjustment restores movement and alignment to the spine - not unlike aligning your car. The adjustment also restores blood flow and lymph flow which removes toxins and relaxes the muscle and other tissues that surround the joint. This relief of chemical and physical stress is the musculo-skeletal system lowers the overall stress load that the brain must manage. Those who suffer from anxiety or depression may come to realize that physical imbalance and subluxation within the body contribute to their mental stress as well as physical symptoms.

When spinal vertebrae are stuck out of place, it creates pressure on the surrounding nerves and tissues. When a nerve is blocked in the back or neck it can reflexively affect other areas of the body including the stomach, heart, intestines and any other organ. The reflex goes in both directions. Mental stress can cause spinal misalignment, muscle spasm and back tension. (People often hold their stress in their shoulders or low back, right?) The goal of chiropractic is to use this reflexive system to balance the entire body including the brain, adrenals, etc, which manage stress. Chiropractic care can help by addressing the physical stress which contributes to mental stress overload. Chiropractic lowers the overall stress in the body, freeing up a person's energy so they have better concentration, better sleep and more focus.

When approaching a challenge such as anxiety/depression, a multidisciplinary approach can often be beneficial. Chiropractic removes the physical stress that is often easily corrected with a few adjustments, then regular maintenance. Chiropractic treatment can be used in conjunction with therapy and medication.

More people than ever are finding relief for symptoms beyond just back pain at the chiropractor!  Patients often say they feel calm and balanced leaving the office. So why not try chiropractic and observe its effects?  Do you have better sleep? Better concentration? More energy? Feel lighter mentally?

If you are trying to cope with feelings of anxiety or depression, please schedule an appointment today to see how chiropractic care can help you move forward on your journey to wellness. Questions? Call now to (843) 321-8119 or schedule a Complimentary Consultation appointment online at ChiroKelley.com

"There is more to life than increasing the speed" (Gandhi)    
 
When overwhelmed or exhausted do you feel the to-do list will not accommodate a break? Maybe the to-do list will grow much too long if you take a vacation. Maybe you feel guilty just for wanting/needing a break! Is the guilt compounded by not allocating enough time for your loved-ones or for your own physical/emotional well-being?
 
Hmmm….Could there be some shame or fear lurking in the background of our frantic busyness? Are we trying to prove that we are Productive? Successful? Secure? Whole? Worthy? A good provider? A good parent? Perhaps we are frantically striving to fulfill a higher purpose?
 
To begin to create a sane life, you can make small, selective, conscious choices. Such simple acts can slow you down enough to break the compulsive thought cycle and leave your mind free to…have an actual life. Taking just a little time every day refuels your energy tank. Loving yourself a bit will translate into being capable of managing the small and big stresses - with grace. Rest and play are not a waste of time. They are instead an investment in your mental, emotional, and physical well-being. Relaxation can boost creativity and creative problem-solving. A recharged heart has enough energy to give attention to a loved one.

1. A Simple Cup of Tea or Coffee… enjoy it unplugged. Sip, taste, feel. Enjoy the flavor, feel your favorite mug warm in your hands. Feel the lovely warmth in your mouth, throat, tummy. It's a beautiful thing!
2.  Add Fun to Errand Time! While on errands spend a little time window shopping. If you pass a fountain, throw in a penny and a wish. Look at other shoppers and imagine “They are just like me.”
3.  Read Something Wonderful. Why does a good book fill you up when watching a movie does not? I don’t know but it does. Let a good book take you on a journey and let your imagination fly out of its cage for a little while. Don’t have time to read? Put an e-book on your phone and steal a few minutes here and there.
4. Get Out! We go from the house, to the car, to the office, to errands and repeat. Even during short times outside, make a point to look at the plants, trees and sky. Feel the sun on your cheeks. Listen to the birds. Get away from the phone/desk for 30 minutes and take a walk outdoors.
5. Feel the Support of the Earth. As often as you can, ground yourself: garden, early morning or evening walks, put your feet in the water, wiggle your toes in the sand or mud, rock on the front porch. Mother Nature is always waiting for us. Before I open the door to my office each day, I feel Mother Earth supporting my feet. I give her my cares, open the door, and feel ready to support my patients.
6.  Discover a New Place! Travel is a great escape from the daily rush and routine. Meet new people, experience new cultures, taste new foods. If you can’t do a week, then a weekend or day trip. Have an adventure! My husband and I love to drift in the car. We drive with no agenda and stop as we find things of interest. Sometimes I let my intuition guide me in the car. “Turn left. That road is calling. Stop at this shop.” I’ve found some real treasures this way.
7.  Treat yourself – to something healthy! Health and wellness has a way of being pushed down in the priority list. Push it back up in a small way or a big way. Wake 15 minutes early and do some stretching. Take a class, yoga, dance, kickboxing hoola-hooping, the list is endless. Treat yourself to a regular massage for deep relaxation and muscle health. Make better choices in your diet – More organic, more greens, buy some fresh squeezed greens/fruit juice, eat less sugar. Become a label reader. Stay toward the outside of the grocery store – that’s where all the fresh food is.
8.  Reduce stress with Chiropractic?! Yes! Chiropractic restores motion and balance to joints and muscles, which reduces the overall stress in your system. Patients report better concentration, better sleep and of course less pain. As a holistic chiropractor, my goal is to help you live at your optimal level by looking at nutrition, strength, balance, energy, mental and emotional well-being. I help my patients navigate all areas of health. If I don’t have a recommendation, I probably know another professional who can help you. Schedule online now at www.ChiroKelley.com or call the for more information at (843) 321-8119. 

 

Taking supplements may not be your thing- so what else can you do for nutrients and vitamins? COLD- PRESSED JUICE! Healing comes down to providing the elements the body needs to heal and repair itself naturally. Often chronic diseases can be linked to two areas – toxicity and malnutrition. Many times, regardless of age- we do not supply our bodies with the nutrients required to combat illness. Juice is a concentrated form of abundant nutrition and juicing, is a simple, easy and delicious way to provide your body with healing vitamins, minerals, enzymes, chlorophyll, phytonutrients and lots of micronutrients that are not available in manufactured vitamin pills. As a Chiropractor, many of my patients see me for nutritional guidance concerning the gut and digestion, juicing floods the body with easily absorbed nutrition, which is healthy for everyone but critical for those with illness especially digestive system issues!

Juicing daily or even a few days a week is a wonderful gift to yourself and your health. There are countless micro nutrients in whole foods, yet only a small number are included in vitamin supplements. The best "vitamin supplement" you can get, is fresh, organic juice, alongside a well-balanced organic diet. Juices help to create the strong foundation upon which good health and vitality are built upon. And intense juicing has been successfully used in treating serious illness. I frequently recommend to cancer patient that they investigate intensive juicing therapy as used by The Gerson Institute.

Are you ready to take the next step and get started juicing for your health? Amazon supplies a variety of cold-press fruit and vegetable juice machines. There are many styles, sizes and price ranges.  A couple things to remember: 

• I recommend a cold-press juicer which extract juice by first crushing and then pressing fruit and vegetables for the highest juice yield. They press more goodness making the juice more intensely flavored as well as more nutrient dense. Because cold-press juicers don't produce as much heat, they avoid oxidation and keep more of the fresh ingredients' nutrients intact.
  
• It's best to consume the juice while fresh. However, to fit your busy lifestyle, juicing at night and storing in an air-tight container over night in the refrigerator may be necessary. It's best to consume fresh juice within the first 24 hours for optimal nutrients and benefit- after all, there are NO preservatives here.
• Always juice Organic fruits and vegetables! You're goal is to get healthy and absorb the most out of your juices- you don't want extra toxins.  Keep your food as clean as possible and give our body the best available. 
• Feeling lost about what fruits and veggies to combine? Try the recipe below for Green Juice. Utilize online resources and search for delicious recipes to get you going. Maybe you like a savory concoction or more on the sweeter side- find what makes your body feel satisfied.
• There are cold-pressed juice cleanses out there but it's important to start small if this is your first experience with juicing. As your body becomes acclimated and you feel like a full juice cleanse is the next step for your system, please book a nutritional consultation with Dr. Kelley so together we can help you achieve your goal of optimal health. A healthy diet incorporated with Chiropractic stability is the perfect recipe to keep you going!

Green Juice Recipe and Preparation from the Gerson Institute

Ingredients:

• Dark green lettuces – ¼ to ½ of a head (depending on the size of the lettuce): red and green leaf lettuces, romaine, endives. (Iceberg is useless and do not use!)
• Escarole – 2 or 3 leaves
• Beet tops (young inner leaves) – 2 to 3 leaves
• Watercress – 5 or 6 leaves
• Red cabbage – 2 or 3 leaves
• Green bell pepper – ¼
• Swiss chard – little
• Green apple – 1

Preparation: Greens should be washed taking care to rinse off sand or soil that is often present at the base of the leaves. Shake off water or put in salad spinner to remove excess moisture. Cut off bottom portion of stems of chard or any other fibrous leaves. Chop up because it is quite stringy and hard to pulp. This avoids raising temperature of pulp and killing enzymes. Using a two-step (grinder/press) juicer, grind and collect pulp in a bowl. When all produce has been ground stir thoroughly, but not so much as to introduce unnecessary air into the pulp.

If you’re using an electric press raise the juice part slowly to avoid having pulp squirt out of cloth and onto the juice person. Using multiple juicing cloths you can prepare the second cloth while the first one is pressing. Also, some people will fold over the squashed cloth/pulp package and press it again to get a little more juice out of the pulp. Wash juicer after every green juice. After pressing, the remaining pulp, conveniently packaged in the juice cloth, can be discarded. The green juice is much more active than the carrot or carrot/apple juices and should be consumed immediately. Dr. Gerson did not recommend storage of the green juice for any length of time before consumption as it deteriorates rapidly.

If you're interested in getting healthy and have questions, please call (843) 321-8119 or schedule online at    www.chirokelley.com