Ok folks, I often get asked about what are the proper ways to use ice and heat therapy, and when to used them. Below you will find the answers you've been looking for.
Cold Therapy
Cold therapy with ice is the best immediate treatment for acute injuries because it can reduce swelling and pain. Ice is a vasoconstrictor (causes the blood vessels to narrow) and it limits bleeding at the injury site. Apply ice to the affected area for 10 to 15 minutes at a time. Allow the skin temperature to return to normal before icing a second or third time. You can ice an acute injury several times a day. When applying ice, always have a cloth layer between the skin and the ice pack to prevent ice burns.
Cold therapy is also helpful in treating some overuse injuries or chronic pain in athletes. An athlete who has chronic knee pain that increases after running may want to ice the injured area after each run to reduce or prevent inflammation. Never ice a chronic injury before exercise.
The best way to ice an injury is with a high quality ice pack that conforms to the body part being iced. You can also get good results from a bag of frozen peas, ice massage with water frozen in a dixie cup (peel the cup down as the ice melts) or a basic bag of ice.
Heat Therapy
Heat is generally used for chronic injuries or injuries that have no inflammation. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. Heat can also help relax tight or spasmed mucsles. Do not apply heat after exercise.
Because heat increases circulation and raises skin temperature you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns. Moist heat is best so you could try using a hot wet towel. Specialty hot packs can be purchased or you may use a heating pad. Never leave heating pads on for more than 20 minutes at a time or while sleeping.
Because some injuries can be serious, you should see your doctor if your injury does not improve or gets worse within 48 hours
Have a good day!
Dr. Eric
www.drericnepo.com
310-993-8482
Friday, April 30, 2010
Friday, April 9, 2010
Thomas Edison Quote
The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease. - Thomas Edison
Wednesday, April 7, 2010
Vitamin B9: Folic Acid
Vitamin B9: Folic Acid
Benefits: 1. PREVENTING BIRTH DEFECTS.
2. HELP PREVENT HEART DISEASE.
3. MAKING NEW CELLS.
4. PREVENTING CANCER.
5. PREVENTING DEPRESSION.
How it Works: Folic acid prevents birth defects, spina bifida, in that it is needed for rapidly dividing cells. Most people who have heart attacks have normal cholesterol levels. The problem is plaqueing of the arteries from too much homocystein which is caused from a lack of folic acid. Folic acid helps prevent both colon and cervical cancer. A study by the Massachusetts General Hospital, found that the most depressed patient's had the lowest levels of folic acid.
Sources: Good sources of folic acid are: dark green leafy vegetables ie. spinach, liver, orange juice, beans, avocados, and beets.
Recommendations: The recommended MINIMUM intake of folic acid is as follows. Infants to 6 months need a MINIMUM of 65 mcg/day. Infants 6 months to 1 year need a MINIMUM of 80 mcg/day. Children 1-3 years old need a MINIMUM of 150 mcg/day. Children 4-8 years old need a MINIMUM of 200 mcg/day. Children 9-13 years old need a MINIMUM of 300 mcg/day. People 14 and over need a MINIMUM of 400 mcg/day. Finally, pregnant women need a MINIMUM of 600 mcg/day.
Benefits: 1. PREVENTING BIRTH DEFECTS.
2. HELP PREVENT HEART DISEASE.
3. MAKING NEW CELLS.
4. PREVENTING CANCER.
5. PREVENTING DEPRESSION.
How it Works: Folic acid prevents birth defects, spina bifida, in that it is needed for rapidly dividing cells. Most people who have heart attacks have normal cholesterol levels. The problem is plaqueing of the arteries from too much homocystein which is caused from a lack of folic acid. Folic acid helps prevent both colon and cervical cancer. A study by the Massachusetts General Hospital, found that the most depressed patient's had the lowest levels of folic acid.
Sources: Good sources of folic acid are: dark green leafy vegetables ie. spinach, liver, orange juice, beans, avocados, and beets.
Recommendations: The recommended MINIMUM intake of folic acid is as follows. Infants to 6 months need a MINIMUM of 65 mcg/day. Infants 6 months to 1 year need a MINIMUM of 80 mcg/day. Children 1-3 years old need a MINIMUM of 150 mcg/day. Children 4-8 years old need a MINIMUM of 200 mcg/day. Children 9-13 years old need a MINIMUM of 300 mcg/day. People 14 and over need a MINIMUM of 400 mcg/day. Finally, pregnant women need a MINIMUM of 600 mcg/day.
Monday, April 5, 2010
Interesting article on breastfeeding, health and money.
good morning! I just read an article in the L.A.Times on the topic of breastfeeding, health and money. For all nursing mothers and future mothers, it will be a worthwhile read. Click on this link to read article.
Dr. Eric
310-993-8482
drEricNepo@gmail.com
Dr. Eric
310-993-8482
drEricNepo@gmail.com
Monday, March 29, 2010
Vitamin B7 Biotin
Vitamin B7: Biotin
Benefits: 1. BIOTIN IS USED FOR CONVERTING FOOD INTO ENERGY.
How it Works: Biotin is necessary for a lot of process that convert, break down fats, proteins, and carbohydrates into energy for the body. Biotin is sometimes called Vitamin H.
Sources: Good Sources of biotin are: liver, oatmeal, eggs, peanut butter, milk, salmon, clams, and bananas.
Recommendations: Because deficiency would be really rare, there are no DRIs for Biotin. The recommended intake is as follows. Infants up to 6 months should have at least 5 mcg/day. Infants from 6 months to 1 year should have 6 mcg/day. Children 1-3 years old should have 8 mcg/day. Children 4-8 should have 12 mcg/day. Children 9-13 should have 20mcg/day. Males 14-18 should have 25 mcg/day. Males 19 and older should have 30 mcg/day. Females 14-18 should have 25 mcg/day. Females over 19 should have 30 mcg/day. Pregant females should have 30 mcg/day. Finally, nursing females should have 35 mcg/day.
Dr. Eric Nepomnaschy
Bay Chiropractic and Rehab
2116 Wilshire Blvd. Suite 208
Santa Monica, California 90403
phone: 310-993-8482
Benefits: 1. BIOTIN IS USED FOR CONVERTING FOOD INTO ENERGY.
How it Works: Biotin is necessary for a lot of process that convert, break down fats, proteins, and carbohydrates into energy for the body. Biotin is sometimes called Vitamin H.
Sources: Good Sources of biotin are: liver, oatmeal, eggs, peanut butter, milk, salmon, clams, and bananas.
Recommendations: Because deficiency would be really rare, there are no DRIs for Biotin. The recommended intake is as follows. Infants up to 6 months should have at least 5 mcg/day. Infants from 6 months to 1 year should have 6 mcg/day. Children 1-3 years old should have 8 mcg/day. Children 4-8 should have 12 mcg/day. Children 9-13 should have 20mcg/day. Males 14-18 should have 25 mcg/day. Males 19 and older should have 30 mcg/day. Females 14-18 should have 25 mcg/day. Females over 19 should have 30 mcg/day. Pregant females should have 30 mcg/day. Finally, nursing females should have 35 mcg/day.
Dr. Eric Nepomnaschy
Bay Chiropractic and Rehab
2116 Wilshire Blvd. Suite 208
Santa Monica, California 90403
phone: 310-993-8482
Monday, March 22, 2010
In the News: Fosamax, Biphosphonates, and bone fractures
Could taking osteoporosis medication lead to bone fractures? The answer is maybe. In an article released in the L.A.Times today, it appears that orthopedic surgeons are encountering ATYPICAL fractures in the hip region (particularly the femur). Apparently, while taking bisphosphonates such as Fosamax initially strengthen the bone structure, the positive changes plateau and weaken the bone after 4 or so years.
To read the entire article click on this link.
How about some natural ways to increase bone density eh?
1. Walk! Yes: weight bearing exercises stimulate your skeletal system to lay down stronger bones (because they are needed)
2. If you are at the age where more than just plain walking is needed, try using a vertical whole body vibration machine for just 10-20 minutes per day. Research has shown that just standing on one of these machines can increase your bone density (amongst other good things like increase blood flow and balance).
For more info on whole body vibration products click on this link.
3. Stop drinking sodas! Sodas have been linked to decrease bone mineral density.
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
"Dr. Eric is a Chiropractor serving the communities of Santa Monica, Pacific Palisades, West L.A. and more"
To read the entire article click on this link.
How about some natural ways to increase bone density eh?
1. Walk! Yes: weight bearing exercises stimulate your skeletal system to lay down stronger bones (because they are needed)
2. If you are at the age where more than just plain walking is needed, try using a vertical whole body vibration machine for just 10-20 minutes per day. Research has shown that just standing on one of these machines can increase your bone density (amongst other good things like increase blood flow and balance).
For more info on whole body vibration products click on this link.
3. Stop drinking sodas! Sodas have been linked to decrease bone mineral density.
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
"Dr. Eric is a Chiropractor serving the communities of Santa Monica, Pacific Palisades, West L.A. and more"
Monday, March 15, 2010
Vitamin B6: Pyridoxine
Vitamin B6: Pyridoxine
Benefits: 1. HELPS MAKE OVER 60 DIFFERENT ENZYMES.
2. HELPS THE IMMUNE SYSTEM.
3. IS IMPORTANT FOR RED BLOOD CELLS.
4. IS IMPORTANT FOR NERVE FUNCTION
5. HELPS WITH HEART DISEASE.
6. CAN HELP WITH ASTHMA
7. HELPS WITH DIABETES
8. HELPS WITH PMS
9. HELPS WITH HIGH BLOOD PRESSURE
How it Works: Pyridoxine is needed to convert ingested proteins into proteins for the body, it also converts carbohydrates eaten into energy stores for the body. Pyridoxine is needed to make hemoglobin, the oxygen carrying portion of the red blood cell. Pyridoxine also makes nuerotransmittors to enable nerve to communicate with each other and the rest of the body. Pyridoxine is also used to make prostaglandins some of which regulate the bodies blood pressure. Pyridoxine helps the heart by slowing down the atheroslerotic plaqueing of the arteries in the body. To be on the safe side, it is a good idea to not exceed 50 mg/day of pyridoxine. Some researchers believe diabetic nuropathy can be prevented or delayed by taking 150 mg/day.
Sources: Good sources of Pyridoxine are meat, chicken, fish, peanuts, beans, peas, bananas, avocados, and potatoes.
Recommendations: The MINIMUM intake needed for pyridoxine for infants to 6 months is 0.1 mg/day. The MINIMUM for infants 6 months to 1 year is 0.3 mg/day. The MINIMUM for children 1 to 3 years old is 0.5 mg/day. The MINIMUM for children 4-8 years old is 0.6 mg/day. The MINIMUM for children 9 to 13 years old is 1.0 mg/day. The MINIMUM for males 12-50 is 1.3 mg/day. The MINIMUM for males over 50 is 1.7 mg/day. The MINIMUM for females 14-18 is 1.7 mg/day. The MINIMUM for females 19-50 is 1.3 mg/day. The MINIMUM for females over 50 is 1.5 mg/day. The MINIMUM for pregnant women is 1.9 mg/day. Finally, the minimum for women nursing is 2.1 mg/day.
More coming soon....
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
Benefits: 1. HELPS MAKE OVER 60 DIFFERENT ENZYMES.
2. HELPS THE IMMUNE SYSTEM.
3. IS IMPORTANT FOR RED BLOOD CELLS.
4. IS IMPORTANT FOR NERVE FUNCTION
5. HELPS WITH HEART DISEASE.
6. CAN HELP WITH ASTHMA
7. HELPS WITH DIABETES
8. HELPS WITH PMS
9. HELPS WITH HIGH BLOOD PRESSURE
How it Works: Pyridoxine is needed to convert ingested proteins into proteins for the body, it also converts carbohydrates eaten into energy stores for the body. Pyridoxine is needed to make hemoglobin, the oxygen carrying portion of the red blood cell. Pyridoxine also makes nuerotransmittors to enable nerve to communicate with each other and the rest of the body. Pyridoxine is also used to make prostaglandins some of which regulate the bodies blood pressure. Pyridoxine helps the heart by slowing down the atheroslerotic plaqueing of the arteries in the body. To be on the safe side, it is a good idea to not exceed 50 mg/day of pyridoxine. Some researchers believe diabetic nuropathy can be prevented or delayed by taking 150 mg/day.
Sources: Good sources of Pyridoxine are meat, chicken, fish, peanuts, beans, peas, bananas, avocados, and potatoes.
Recommendations: The MINIMUM intake needed for pyridoxine for infants to 6 months is 0.1 mg/day. The MINIMUM for infants 6 months to 1 year is 0.3 mg/day. The MINIMUM for children 1 to 3 years old is 0.5 mg/day. The MINIMUM for children 4-8 years old is 0.6 mg/day. The MINIMUM for children 9 to 13 years old is 1.0 mg/day. The MINIMUM for males 12-50 is 1.3 mg/day. The MINIMUM for males over 50 is 1.7 mg/day. The MINIMUM for females 14-18 is 1.7 mg/day. The MINIMUM for females 19-50 is 1.3 mg/day. The MINIMUM for females over 50 is 1.5 mg/day. The MINIMUM for pregnant women is 1.9 mg/day. Finally, the minimum for women nursing is 2.1 mg/day.
More coming soon....
Dr. Eric
Bay Chiropractic and Rehab
310-993-8482
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