Why do we ache so much in spite of our exercising and trying to eat right? The answer may be that you have a vitamin deficiency; vitamin D to be exact. Vitamin D is a fat soluble vitamin that is normally absorbed in the small intestine. Vitamin D deficiency is very common. There are two types or forms of vitamin D that our bodies use to enhance our function. Vitamin D-2 (ergocalciferol) comes from plants and yeast precursors. Vitamin D-2 is what is distributed in high dose supplements. We also need vitamin D-3 (cholecalifcrol). Vitamin D-3 is the most active form of vitamin D. Vitamin D-3 is formed in the skin when the skin is exposed to sunlight. We get vitamin D-3 from fortified foods such as dairy products, cereals, fish liver oils and fatty fish. Vitamin D-2, D-3 is stored in your liver. Both vitamin D-2 and D-3 must be metabolized by the liver and kidneys in order to become calcitriol; its active form. When active as calcitroil, vitamin D promotes absorption of calcium and phosphorus from the intestines. We need calcium and phosphorus absorption as these minerals, when incorporated physiologically, help make our bones strong and dense. We need vitamin D therefore in order for our bone formation, growth and repair. Another component of vitamin D is its ability to assist with our immune function and improving muscle strength. As we age our bodies require more vitamin D. The most common cause of vitamin D deficiency is low exposure to sunlight, although there are certain other causative disorders as well. When calcium and phosphate levels in the blood are decreased vitamin D deficiency results because the body needs vitamin D levels to be adequate in order that absorption of these two minerals exist in the blood. Without enough vitamin D levels in the blood, muscle and bone weakness may occur which could cause pain. Vitamin D deficiency can make osteoporosis worsen. As a mechanism of defense, our bodies may try to combat the low level of vitamin D by increasing the production of the parathyroid hormone. When this occurs, the hormone draws calcium out of bone to increase its level in the blood, a condition called hyperparathyroidism. This in turn results in weakened bones. Symptoms of vitamin D deficiency can cause muscle weakness, aches, and bone pain in people of all ages. Muscle spasms may also occur. Rickets in infants and young children is a consequence of low vitamin D levels. Our diets rarely contain enough vitamin D to adequately meet our needs. Getting enough direct sun exposure is also difficult, especially in light of the fact that sun screens block the skins ability to absorb vitamin D. If you have a low exposure to direct sunlight and/or an inadequate diet, you may be at risk for vitamin D deficiency. Low bone density testing or often having an incidence of fractures may also be indicative of low levels of vitamin D. Ask your physician about blood tests that will measure the level of vitamin D in your blood to find out if you are at risk. It may be that you would benefit from dietary supplementation of vitamin D in order to bring your levels of vitamin D to optimum. All you have to lose is some muscle and bone pain.
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Do you suffer from Interstitial Cystitis?October 28, 2008 – 7:47 am
Interstitial cystitis is a condition also known as painful bladder syndrome or bladder pain syndrome. Individuals with this condition experience recurring pain and discomfort of the bladder and the surrounding soft tissues of the pelvic floor.
Often times symptoms include an urgent need to urinate, frequency of urination, as well as pain of the pelvic region. Pain is aggravated with the filling of the bladder and subsequently lessons after one voids. The pain one experiences may also radiate beyond the immediate pelvic area to the low back, upper legs, vulva and penis. Yes, this is a condition that affects both male and female.
In women symptoms may intensify during times of hormonal fluctuation. The symptoms of interstitial cystitis mimic those of a bladder infection. Oddly enough, bacteria is not often found in urine samples. Most often patients affected have small, bleeding, struggling to heal wounds, inside of the bladder. Interstitial cystitis pain naturally depends upon the degree or severity of ones condition. Chronic or long term pain may result from those suffering from interstitial cystitis.
The pain of interstitial cystitis may originate from an irritated bladder as well as from nearby muscles or nerves and sometimes even from other parts of the body. When the soft tissues and muscles of the pelvic floor become involved one may experience spasms deep and/or a heavy burning sensation that makes sitting uncomfortable.
The most common triggers that provoke interstitial cystitis involve ones diet. Certain foods, such as caffeinated beverages, coffees/teas, fruit juices, (yes cranberry), and tomato products are often irritants to the bladder wall causing pain or discomfort. Hormone fluctuation, chemicals such as those in pools and whirlpools, scented laundry and personal hygiene products, bubble baths, are all capable of producing flair ups. Smoking, the number one cause of bladder cancer, is an especially harmful bladder irritant.
Like any condition, it’s imperative to act swiftly to address this condition. If the pain is ignored, it may become more intense and thusly more difficult to treat. Those who choose to ignore symptoms may end up suffering needlessly. There are some steps one may take if one suffers from interstitial cystitis: 1). Understanding your dietary considerations, 2). Effective communication with your health care providers, 3). Adapt to physical relaxation techniques, 4). Develop a support system with your family and friends, 5). Get involved with a professional support group, 6). Realize all aspects of interstitial cystitis and know what to look out for, and 7). Know alternative options available.
Currently Pinnacle Health Concepts, LLC has a support group for those suffering from interstitial cystitis. There is Life After a Herniated DiscOctober 28, 2008 – 7:44 am
After graduating from physical therapy school I was faced with a serious rehabilitation case that scared the heck out of me. I developed a very severe herniated disc of my low back at the L4-L5 level, (one disc between two bones), on the right while playing tennis. I had a drop foot, (inability to pick up my ankle as I walked), was incontinent of urine, (I peed even though I tried not to), and had an absent L4 reflex, (when the doctor hit my knee with the reflex hammer nothing happened; no jerk response), on my right side. I was horrified and scared. I first saw a neurosurgeon who recommended that I try physical therapy. “But I am a neurologic event here with my missing reflex, urinary incontinence, drop foot and excruciating pain” I stated. “Yes I know, but try some therapy and I will see you in a month” he said and then walked out of the room. Humph, I thought and then I went to work… on myself. I had just started working at my first job in private practice; I was in charge of my own clinic and really had to prove myself. And here I was with a debilitating injury that had me physically incapacitated. I could not bend forward and learned how to manage getting my clothes off/on, shower, (including shaving my legs), with minimal pain shooting down my right leg. I could not sit for more that 10 or 12 minutes so I managed to adjust my car seat so I could tolerate the 25 mile drive to work and back. I realized how to tolerate standing most of the day without aggravating my back by twisting, pushing, bending, leaning, etc with a new concept of body mechanics. In essence I devised my own back protocol as those in the field were good but there was not one set protocol out there that worked as a stand alone program for my pain, weakness, inability to walk correctly not to mention my incontinence. I experimented on myself and was using my new found techniques on my patients as well. We were all learning along with one another and it was working! What I discovered over time was that I was able to manage my pain, regained my strength, stopped peeing my pants and was walking normal within 8 months of my initial insult. What did I do that was so amazing? The first thing I did was change my body mechanics so that my movements at work and at home did not cause or increase my pain, used physical modalities to enhance pain relief as well as led my assistants through massage and manual therapy to control my soft tissue and bony restrictions. After a few weeks I began to exercise my central trunk/spine muscles to help me move with control while avoiding exercises that would cause pain to jab down into my hip or lower leg. All along I was in the clinic pool after hours exercising. I also went through a trial of back braces and found one that worked the best.I am happy to report that after my episode I returned to tennis, skiing, biking, running 10K’s, and took up golfing as well as married and delivered two beautiful children. Yeah, all that after a badly herniated disc! In fact if one were to look at my MRI one would be surprised that I am even moving as my L4-5 level is completely fused and the nerve rootlets are fully compressed; its not a pretty site.I am here at the YMCA as the owner of Pinnacle Health Concepts, LLC on the second floor, phone 330-480-9362 during normal business hours. Come in for a visit and see what my back program consists of or phone and let me help you through your pain. There really is life after a herniated disc, and a good life at that! Anatomy of a DiscOctober 28, 2008 – 7:43 am
What exactly is the disc that lies between the bones of our back? Actually they are soft yet durable pads that lie in between the bones or vertebra that make up the spine. The human spine has six disc in the cervical or neck, twelve in the thoracic or mid-back and five in the lumbar or low back regions of the spine. Discs that lie in between the vertebra are designed as shock absorbers that assist in decreasing the forces impounding the spinal column. Anatomically there are three components that make up a disc: a). the Nucleus Pulposus – this is the center portion of the disc which is a gelatinous structure and water rich in content. This portion of the disc withstands the tremendous pressures of the spine from gravity and movement patterns. The purpose of the nucleus pulposus is to bear weight and act as a pivot for movement as well as serves as a ligamentous structure to the disc; b). the Annulus Fibrosus – this structure is more fibrous as it contains a high collagen content called Lamellae that forms rings around the highly pressurized nucleus pulposus. The annulus fibrosus therefore contains the nucleus pulposus from squirting out. The annulus fibrosus is highly innervated with nerve fibers; and c). the Vetebral Body End Plate that lie above and below the annulus fibrosus. These structures attach the discs to the bony vertebra they lie between as well as serve as a mechanism for nutrition to the inner two-thirds of the annulus fibrosus and the entire nucleus pulposus. This is an area often plagued by bone spurs that are quite painful. A well hydrated disc is strong yet pliable. The nucleus pulposus has to be well hydrated in order to take on the high pressure of axial loading it withstands. As a disc dehydrates it loses its ability to support axial loading to which it is exposed. The disc consequently then begins to decompose biomechanically. This biomechanical change within the disc causes abnormal pressures of the nucleus pulposus causing unequal pressures to shift. The shifting pressure gradient within the nucleus pulposus leads to abnormal stressors to the annular fibrosus. When the lamellae begin to lose their stability within the annulus fibrosus, the result is a tear of the annular ring. If too much repeated abnormal forces continue the nucleus pulposus will literally get squeezed out between the layers of the lamellae of the annulus fibrosus. Thusly, one will experience the dreaded ‘herniated disc’ syndrome, which as well all know, is a painful experience. Realize that there are degrees of the abnormal pressure gradient to the disc anatomy. The ultimate result of too much abnormal pressure within the nucleus pulposus is what causes the herniated disc. The pain comes from the nucleus pulposus getting pushed outside of its containment area and onto a nearby nerve rootlet exiting from the spinal cord. When this happens the pain felt will be to the region of anatomy that the nerve rootlet supplies. Stroke or TIA; What Is The Difference?September 11, 2008 – 7:55 am
What exactly is a TIA or Transient Ischemic Attack? A TIA is a transient stroke that will last for only a few minutes. It happens when ever the blood supply to any part of the brain is interrupted for a brief amount of time. The symptoms of a TIA usually are sudden and are similar to those of a stroke however; they do not last as long. On average, the symptoms of a TIA disappear within an hour, although there are reports that some may last as long as 24 hours. TIA symptoms include the following: numbness or a weakness of the face, arm, or leg, and may be present on one side of the body; there may be some confusion or difficulty in talking or understanding someone’s speech; one could experience trouble seeing in one or both eyes; and have a difficult time with walking, develop dizziness, or lose one’s balance as well as coordination. What exactly is a Stroke? A Stroke is a “brain attack”! It is an event where vital blood and oxygen to the brain cells that control all that we do is cut off. Strokes may occur when arteries are blocked for any variety of reasons; blood clots, aneurisms, or by the gradual build-up of plaque and other fatty deposits. The symptoms of a Stroke are similar to those of a TIA, however, these symptoms tend to be long lasting as cells of the brain have become damaged due to the lack of blood and oxygen that allows normal physiology to ensue. What then do we do to prevent a TIA or a Stroke? We have to avoid the basic risk factors that lead up to either event. The National Stroke Association’s Stroke Prevention Guidelines list the following: 1) Know your blood pressure as high blood pressure is a leading cause of strokes. 2) Determine if you are affected by atrial fibrillation. Atrial fibrillation may cause blood to collect in the chambers of your heart and this blood then may form clots that could lead to a stroke. 3) If you are a smoker, stop. Studies show that smoking doubles the risk for one having a stroke. 4) If you drink alcohol, do so in moderation. 5) Control your cholesterol. A high cholesterol number may indirectly increase stroke risk factors by putting you at a higher risk of heart disease which is an important stroke risk factor. 6) Diabetes is a risk factor. Simply having diabetes puts one at an increased risk factor for having a stroke. 7) Exercise. Thirty minutes a day can improve your health in ways to lower your risks of having a stroke. “Worth Something”August 21, 2008 – 3:31 am
“Worth Something” By Jean McConnell-Copploe, PT, MS, ATC This August marked a milestone for me, a half century of living to be exact. I honestly never thought I would ever reach this time in my life, not necessarily because I’ve carried on with a wild lifestyle so much, but rather because of my pre-conceived notion of what turning fifty meant. You see, I grew up in a historical home that was built in 1805. Our home was filled with precious antiques handed down from my Father’s ancestors. As children and teens, we walked cautiously through the house always mindful not to touch or even worse, break any of the antiques, as they were “worth something”. My Dad would often bring home furniture, vases, silverware, etc and we were to respect the new additions as they would eventually become “worth something”. When my Father turned fifty my Mother celebrated by throwing him a big party. As my Mom had a small business of making and selling cakes, it was only befitting that she made Dad a cake that had an antique look to it and on it she scripted “Happy Birthday Dad, we’ll keep you because you are worth something”. As I look back over my past years working as a physical education teacher, exercise physiologist, athletic trainer, physical therapist, mother and wife, I realize that along with maturing a bit, I’ve earned something: worth. With that I’d like to note fifty things I believe are worth mentioning for your review and enjoyment:
I am enjoying gaining experiences for becoming ‘worth something’; its quite fun, as my friends from Australia would say. I am looking forward to my next fifty optimistically. Our world is full of so much good, love and laughter. I hope all of you a piece of its wonder and glory. Be blessed. Jean McConnell-Copploe is the owner of Pinnacle Health Concepts, LLC located on the 2nd floor of the Central Branch. You may reach her at 330-480-9362. |
Control your salt intake. By controlling one’s sodium level one directly will affect positively, one’s blood pressure. 9) Circulation problems must be monitored. Your doctor will be able to determine with testing procedures if one has any circulatory problems requiring medical management.