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Holiday Survival

Posted on November 30, 2014 at 11:20 PM

 

Holiday Survival

By Dr. David B. Starkey

 

The holidays seem to come earlier every year – and along with them, the stresses and strains of frenzied holiday shopping. So are you ready for the holiday shopping challenge?

 

Our bodies have the capacity to do more than we normally do, but our bodies do not adapt very well to doing a lot more than we normally do. The following tips will hopefully help keep you and your loved ones healthy, happy and safe this holiday season.

 

Treat Holiday Shopping As An Athletic Event

• First and foremost, stay hydrated! Drink eight to ten 8-ounce glasses of water a day. Coffee, tea, soft drinks and alcohol are dehydrators so don't substitute them for water. On shopping days, you may need to drink even more water.

 

• Stretch before and after a long day of shopping. When you are stressed, your muscles are less flexible than usual.

 

• Wear shoes with plenty of cushioning in the soles to absorb the impact of walking on those hard shopping mall floors.

 

• Make sure your clothing is as comfortable as possible. It's a good idea to wear layers, because you may be going from a cold environment (outdoors) to a warm environment (indoors).

 

• Leave your purse at home. Wear a light fanny pack, or if necessary, a light backpack instead. Pack only those items that are absolutely essential (driver's license, credit card, etc.)

 

• If you start to feel some pain, nip it in the bud. Apply an ice bag as soon as possible to the affected area for 15 minutes at least three times.

Plan Frequent Breaks and Eat Right During Your Shopping Day

• During a day of heavy shopping, most people should take a break every 45 minutes. Those with less stamina may even need to take breaks more frequently.

 

• Plan trips to your car to drop off items already purchased. Don't carry around more than is absolutely necessary at one time.

 

• When taking breaks, try to eat light foods. A salad and some fruit is a much better option than a burger and fries.

 

• Skip the coffee break! Coffee and sodas contain caffeine and sugar, which add even more stress to your body. Pass on the designer coffee at the java stand and drink lots of water instead.

 

• You need to eat better than normal during the holiday season. On average, people gain five to six pounds during the holidays. And heart attacks occur more often during the holidays as well. Eating a heavy meal and then running out on an exhausting shopping trip can be very dangerous.

Do Not Shop With Children

• If at all possible, DO NOT bring children along on your holiday shopping trips. Most children simply do not have the stamina for such an event, and you and your child will only become frustrated with one another. Don't add this type of stress to an already stressful situation.

 

• Try to split "child duty" up with a spouse or another parent. They'll watch your kids while you shop, and vice-versa.

 

• If your hands are loaded with shopping bags, you may not be able to hold your child's hand, which could increase the chances he or she might wander away from you.

Wrapping Your Gifts

• Since there is no "ideal" position for wrapping gifts, the most important thing to remember is to vary your positions. For example, try standing at a table or countertop for one package, sitting on a bed for another, sitting in a comfortable chair for another, etc.

 

• Do not wrap packages while sitting on the floor. Wrapping packages while sitting on a hard floor can wreak havoc on your posture, and should be avoided.

 

• Always stretch before and after you wrap gifts. Plus, it's a good idea to stretch the opposites. In other words, if you have been leaning forward while wrapping your gifts, stretch backward when you are done."

Chiropractic Care Can Help

If you experience pain or discomfort as a result of holiday shopping, you should seriously consider seeing your doctor of chiropractic. Your doctor of chiropractic can help alleviate your pain…so you can enjoy the holiday season as it was meant to be.

 

 

Computer Ergonomics

Posted on November 30, 2014 at 11:20 PM

 

 

Desk and Computer Ergonomics

By David B. Starkey D.C. M.S.

 

According to the U.S. Department of Health and Human Services, ergonomics is the science of fitting workplace conditions and job demands to employee capabilities. In other words, the easier it is to do a job, the more productive and happy the worker will be.

While physical labor employees usually receive training about how to properly lift large or heavy objects, very little ergonomic training is given to employees who sit at desks all day long working on computer screens.

The following ergonomic tips should help you avoid the aches and pains associated with long periods of performing desk and computer work:

• Choose a desk that is the proper height. All things on your desk should be within easy reach.

 

• Your feet should be touching the floor, with the legs and body forming an angle of 90 to 110 degrees.

 

• Keep your body straight with the head and neck upright and looking forward, not to the side. Do not hunch over or slouch.

 

• Adjust the height of your monitor. Look forward with your head in a neutral position. Your eyes should be at the same height as the top of the monitor. Leaning your head forward can lead to headaches and neck pain.

 

• When typing, keep your wrists straight, your shoulders perpendicular to the floor, and your forearms parallel to the floor.

 

• When reading at your desk, use a bookstand or a paper holder to keep your eyes in the same neutral position you use to read documents on your computer monitor.

 

• When talking on the phone, use a headset, especially if you talk on the phone for prolonged periods. Holding the phone between your shoulder and cheek will only lead to neck pain and headaches.

 

• Stand up and stretch your legs with a short walk about every 20 to 30 minutes.

 

• Take micro-breaks often, stretching your neck, arms and wrists, back, and legs. Simple stretches include side-to-side and front-to-back neck movements, fist clenches, arm dangles, and shoulder shrugs.

 

• If your eyes concentrate on a particular object for long periods, relax your eye muscles by shifting your focus from objects that are close to you to objects that are farther away. This helps reduce eye strain.

Hopefully these ergonomic tips will make your workday more comfortable and more enjoyable. However, if headaches or neck pain persist, consultation with a doctor of chiropractic would be indicated.

 

 

Dr. David B. Starkey is a former high school, college and professional athlete that received his Bachelors and Masters degrees from the University of Florida and his Doctorate Degree from Live University in Atlanta, Georgia.

 

Spinal Decompression

Posted on November 30, 2014 at 11:15 PM

 

Spinal Decompression Therapy

By Dr. David B. Starkey

 

 

If you’re suffering from a herniated disc and other treatments have not yielded sufficient benefit, you should find out if you might be a candidate for spinal decompression therapy.

 

Spinal decompression therapy is a nonsurgical, traction-based treatment outcome for herniated or bulging discs in the neck and low back. Anyone who has back, neck, arm or leg pain caused by a degenerated or damaged disc may be helped by spinal decompression therapy.

 

Specific conditions that may be helped by this therapeutic procedure include herniated or bulging discs, spinal stenosis, sciatica, facet syndrome, spondylosis or even failed spinal surgery. Many patients, some with magnetic resonance imaging (MRI)-documented disc herniations, have achieved “good” to “excellent” results after spinal decompression therapy.

 

The computerized traction head on the decompression table or machine is the key to the therapy’s effectiveness. The preprogrammed patterns for ramping up and down the amount of axial distraction permit decompression to occur at the disc level. This creates a negative pressure within the disc, allowing the protruded or herniated portion to be pulled back within the normal confines of the disc, which permits healing to occur.

 

To reduce inflammation and assist the healing process, supporting structures are treated with passive therapies (ice/heat/muscle stimulation), chiropractic adjustments (when indicated) and/or active rehabilitation in order to strengthen the spinal musculature.

 

Your specific treatment plan – which is usually covered by insurance - will be determined by the doctor after your examination. Based on research and our office’s clinical experience, the best results have been achieved with 12 to 20 sessions over a four to six-week period.

 

If you are suffering from a degenerated or herniated disc, I encourage you to explore safe and effective spinal decompression therapy before risking surgery. For more information, ask your doctor if you might be a candidate.

 

A bit about my formal Education

Posted on November 30, 2014 at 9:00 PM

EDUCATION

1969-1972 English Literature, Troy High School

1973-1974 University of Florida

1982-1983 Hobart Welding School

1988-1989 A.A. in Business Administration, Sante Fe Community College

1989-1991 B.S. in Sports Administration, University of Florida

1991-1994 Master of Science in Exercise Physiology, University of Florida

Musculoskeletal Evaluation and Rehabilitation Certifications from the Colleges of Medicine and Health and Human Performance at the University of Florida for:

Low Back MedX Lumbar Rehabilitation;

Torso MedX Rotary Torso Rehabilitation;

Cervical MedX Cervical Extension Rehabilitation;

Knee MedX Knee Extension and Flexion Rehabilitation.

1994-1998 Doctor of Chiropractic, Life University

1998-2000 Diplomat in Acupuncture, New York Chiropractic College

2000-2001 Independent Forensic Chiropractic Medical Examiner, Certified Disability Examiner, National Board of Forensic Chiropractors

2000-2001 Disability Examiner, National Association of Disability Evaluating Professionals

2000-2001 Cervical acceleration/deceleration trauma and whiplash related Temporomandibular joint disorders

2000-2010 Owner and operator of Starkey’s Chiropractic Clinic in Florida

2010-Present Owner and operator of Rutherford Back Institute in Tennessee

 


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