In our office, one of the multivitamins we use is called Catalyn.  It’s a vitamin made from “whole food” ingredients, which means it is made from actual fruits and vegetables, rather than from man-made nutrients.  Because it’s made from whole foods, it contains all the enzymes and co-factors that are in food.  This is important because the effectiveness of vitamins on your body is drastically altered when vitamins are separated from their enzymes.  Catalyn supports the physiological and biological processes of your body.  Also, all the ingredients used in Catalyn are Certified Organic!

So, what are some of the ingredients in Catalyn that can help you? Living in Hawaii, we all have to take caution in caring for our skin – the vitamin A in Catalyn works as an antioxidant and is vital for new cell growth and vitamin C is able to support the growth and repair of skin tissues and cells. Catalyn is also essential to the overall health of your heart, as it promotes healthy circulation, aids in moderating homocysteine levels and helps your heart maintain a normal rhythm. Last, but certainly not least, Catalyn aids in metabolism. Who doesn’t love a healthy metabolism? The vitamin B complex in Catalyn supports energy metabolism — the metabolism of fats, proteins, and carbohydrates. Furthermore, it supports immune and nervous system function.  There’s a lot to this multivitamin!

A multivitamin is a good plan for anyone, but we encourage you to research the quality of your multivitamin. If you are unsure, give us a call to learn more about how Catalyn can benefit you.

We all need calcium, maybe some more than others depending on age and gender, but we all need it–men, women and children alike. Children and aging adults (especially postmenopausal women) should take special care to have adequate calcium. Children are susceptible to calcium deficiency because during their growth spurts their bodies are using up all the available calcium to grow, leaving less calcium for other body functions. Aging adults are at risk of calcium deficiency because as we age our bodies break down our bones faster than they are rebuilding them. In many people this results in the risk of osteoporosis. In addition to building and maintaing healthy bones, calcium is essential for regulating the heartbeat, conducting nerve impulses, stimulating hormone secretions and clotting blood (Calcium Supplements: What to Look For).

Check out the table from the National Institutes of Health (NIH) at http://ods.od.nih.gov/factsheets/calcium for recommended milligrams of calcium intakes for all ages.

As with any dietary supplement, it is extremely important that you consult a physician before you begin a supplement regimen. Dietary supplements may not be risk-free for everyone. If you have a chronic condition, such as heart disease, diabetes, or hypertension consult your physician before you begin a calcium supplement. Furthermore, some supplements should not be taken together or with some prescriptions and even some over-the-counter medications (Tips For the Savvy Supplement User: Making Informed Decisions And Evaluating Information).

In addition to supplements, there are many foods that contain calcium. Dairy products, such as milk, yogurt and cheese are natural sources of calcium. Some vegetables, including broccoli, kale and turnip greens also provide calcium. Although some foods and drinks, including fruit juices, tofu and many cereals are calcium-fortified, remember that the best way to supplement is a good vitamin made from organic whole food sources.

There are many types of calcium available. Calcium lactate, calcium citrate and calcium carbonate are a few of the most common but they are not all equally absorbed by your body so its very important to know the type of calcium you are taking. Low quality calcium supplements won’t be digested easily.

At ‘Ohana Chiropractic, we use a variety of calcium supplements with our patients, depending on their needs and the best way to determine which calcium is best for you is to ask Dr. Robert.

Resources

Calcium Supplements: What to Look For. National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center. http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/calcium_supp.asp

Tips For The Savvy Supplement User: Making Informed Decisions And Evaluating Information. Food and Drug Administration. http://www.fda.gov/Food/DietarySupplements/ConsumerInformation/ucm110567.htm

Dietary Supplement Fact Sheet: Calcium. Office of Dietary Supplements: National Institutes of Health. http://ods.od.nih.gov/factsheets/calcium

The most common symptoms of holiday stress include headache, backache, fatigue, irritability, high blood pressure and difficulties sleeping.

Chiropractic adjustments release muscle tension, reduce nerve irritation, improve blood circulation and boost the white blood cell count.  This helps the body return to a more balanced and relaxed state and helps your body fight off illness.

So, instead of giving up holiday memories with your loved ones due to sickness–decrease your chance of getting sick by keeping your stress at bay.  Contact ‘Ohana Chiropractic Clinic to see what we can do to help alleviate your stress levels and help you further enjoy your holidays!

Here are some things you can do to help decrease holiday stress:

• 1.  Get a good night sleep
• 2.  Reduce how much sweets, coffee and alcohol  you consume
• 3.  Drink plenty of water
• 4.  Remember to exercise
• 5.  Use an organic whole food multivitamin

• Shoulder Shrug: Sit straight up with your shoulders relaxed.  As you inhale, squeeze your shoulders up toward your ears.  Hold this position for several seconds.  As you exhale, relax your shoulders.  Repeat this 5-10 times.
• Neck Stretch: Sit straight and let your head drop forward, tucking your chin to your chest.  Relax for a few seconds, then lift your head back to center.  Next, let your head drop to the left by bringing your ear toward your left shoulder.  Try not to let your shoulder rise up toward your ear. You will feel the stretch on the opposite side of your neck.  Only go as far as is comfortable, don’t force the stretch.  Hold this pose for a few seconds, then do the right side.  Repeat this sequence 5 times or so.
• Chest Stretch: Stand or sit up straight and put your hands on your lower back with your fingers pointing down.  Your elbows will be pointing out towards the side.  Keep your hands in position and slowly stretch your elbows backwards as far as they can go.  Hold this stretch for several seconds and repeat a few times.
• Spine Stretch: Sit straight in a chair.  Clasp your hands behind your head and slowly turn toward the right, exhaling as you turn. Only twist as far as you comfortable can without strain.  Hold this for several seconds, then inhale as you return to your starting position.  Repeat this stretch on the opposite side.  Do this stretch 5 or so times.

Regular stretching will help you to feel great and avoid injuries, so make stretching a habit!

Sometimes getting regular chiropractic adjustments aren’t enough.  Occasionally a person will experience pain that doesn’t stay away with an adjustment.  You might feel relief immediately after your adjustment but soon the pain returns.  One cause for this is tight or strained muscles.  And no matter how many adjustments you receive, they may not hold because your muscles are working against it.  Sometimes it is our own muscles that pull our bodies out of alignment.  And while an adjustment can alleviate the pain for a short while, the tight muscles may pull you right back out again.

An easy solution patients can do for themselves is to remember to stretch everyday.  It’s simple, but something that most people forget to do!  Stretch regularly even when you’re not experiencing pain.  Keeping your muscles limber and flexible is a good habit to have and will help you achieve optimum health.

To do effective and safe stretching you don’t need to go to the gym or have any special equipment.  In fact, most stretches are best done just with your own body.  We can help you with the proper ways to stretch, and can give you a set of exercises specific to your problem areas.

Here are three simple Yoga Stretches that help with tight low backs:

• The Cat and Camel: This exercise helps to stretch all of the pelvic muscles and the lower back.  Start on your hands and knees.  Keep your hands just in front of your shoulders and your legs about hip width apart. As you inhale, tilt your tailbone and pelvis up, and let the spine curve downward, dropping your stomach low.  Lift your head up, gently stretching your chin towards the ceiling. Stretch gently. This position is the Camel stretch.  As you exhale, move into the Cat stretch by slowly arching your back towards the ceiling and tucking your head and tailbone down until you are looking between your arms. Tighten your stomach by imagining that you are pulling your belly button towards the ceiling.  Hold each pose for several seconds and repeat 10 times, flowing smoothly from camel into cat, and cat back into camel.

• The Fish: Lie on your back and bend your knees, placing the bottom of your feet on the floor by your hips. Place your hands at your side, palms down and keep your chin up with the back of your head on the floor. Inhale and push your buttocks up slowly toward the ceiling as far as you can with your feet, hands and head remaining in the original position. Exhale and slowly lower your buttocks to the floor. Repeat 10 times.

• The Corpse: This very simple exercise is great relaxation for your lower back. Lay flat on your back on the floor–don’t use a soft surface like a bed for this exercise.  Place your hands at your sides, palms up.  Close your eyes and breath deeply to relax the lower back muscles.  If this position causes you too much pain in your low back,  try bending your knees and placing the bottom of your feet on the floor to ease the tension in your back.  Relax your whole body, including your face, by imagining your muscles slowly melting into the floor.  To help with this, you can tighten, then relax, each body part individually, until you have done this with your whole body.  Start with your toes, then your calf muscles, your thighs, etc. When your whole body is relaxed, stay in this position for 5 – 10 minutes.  When you are done, wiggle your fingers and toes before you get up.  Gently awaken your body rather than jumping up.

Remember, don’t do any of these if they cause pain or discomfort–the stretch should feel good, not sore.

We all should play an active role in our own wellbeing.  Knowing we can speed along our healing process or help maintain our health and wellness is empowering!

Check out this website to find out what’s in your sunscreen.
Environmental Working Group 2010 Sunscreen Guide

We tried it and recommend a mineral-based sunscreen with natural ingredients, so that it is friendly to you and the environment!  For your convenience, we now carry Grahams Natural Alternatives SunClear SPF 30+ at our office!