Spring is the perfect time to clean up your home, yard, garage and body. Yes, your body! This is my favorite time of year for a detox. At some point, we all eat processed foods, drink unfiltered water and breathe air filled with pollutants, so we can all benefit from purifying ourselves. I recommend a detox that lasts from 7-21 days, depending on how disciplined and determined you are. A great, simple detox that almost anyone can do, involves eating clean, unprocessed foods. Here are some keys to remember during your detox.

• Eliminate meat, dairy, gluten, caffeine, alcohol and sugar from your diet.
• Instead, fill your diet with beans, small amounts of fruit, quinoa, brown and wild rice and as many fresh vegetables as you want.
• Fruits and vegetables are not only easier to digest, they are also loaded with vitamins, minerals and fiber. All of which are natural detoxifiers. Take advantage of farmers’ markets and food co-ops to purchase fresh, local produce.
• Drink plenty of water. Aim for half your body weight in ounces every day.
• You should never feel hungry or deprived on a detox. Shop and cook for several days in advance. This way you always have healthy options available when you are hungry. Even the most dedicated will fail if they are hungry and there is nothing to eat in the pantry or refrigerator.
• Being mentally ready for a diet change is the most important step of a successful detox program. Keep a positive outlook and focus on the healthy kick start you are giving to your body.

You can step up your detox by including a mixture of herbs, vitamins and fiber supplements to filter your organs and intestines. The Standard Process 10-21 Day Detox Program is my detox of choice. This is a physician developed, nutrition based program consisting of a whole foods derived protein powder, herbal detoxifiers and fiber supplementation. When used in combination with clean eating, it is a great aid in filtering your entire body. This is a true detox that draws out and flushes toxins from your kidneys, liver and intestines, unlike most over the counter detoxes that just cause you to have more frequent bowel movements.

Don’t forget, your body is more important than your home, yard or garage. It is your most valuable asset! Make sure to include it in your “spring cleaning” this month.
 
Dr. Cathy

It’s hard to believe, but spring is on the way. This season brings the highest number of injuries to my practice, because after a winter of hibernating we jump straight into spring cleaning with mulching, weeding, planting, cleaning out garages, washing cars, etc. This drastic increase in activity causes severe overwork to our muscles and joints. Many times, the “weekend warriors” are the ones calling the office first thing Monday morning, because they are unable to get out of bed. To reduce the risk of injury, keep these tips in mind.

• Stretch your muscles in the opposite direction of activity every 20 minutes.
• Change activities and chores often to lessen the chance of overworking one muscle.
• Bend and lift with your knees.
• Moderation is key. Do a little at a time.
•  If possible, hire help. It could end up being cheaper than taking a week off work to recover.

If you overextend yourself, there are many treatments available for pain relief.

• With new back pain, always treat with ICE and never with heat. Heat increases blood flow to an injured area. The heat will initially feel good, but quickly you will begin experiencing spasms and pain. Instead, use an ice pack wrapped in a wet towel for 10 minutes on and 20 minutes off. Repeating as often as needed. Never place an ice pack directly on the skin or you could end up with an ice burn.
• GENTLY and SLOWLY stretch the area that is painful.
• Take physician approved anti-inflammatories as directed or use natural anti-inflammatories. My favorites are higher doses of boswellia and cold water fish oil, both proven to reduce inflammation. It is recommended to take boswellia at 400 mg three times a day. I suggest taking cold water fish oil at 4,000 mg initially and decreasing the dose as you improve. If you are on a blood thinner, consult your physician before taking fish oil, because of its anticoagulant properties.
• Use a TENS unit. It helps to decrease pain and spasms and increase circulation and healing.
• Massage therapy can be extremely beneficial in reducing spasms and pain. Typically a more gentle massage is recommended until the pain decreases.
• Use a liniment such as Biofreeze or Traumeel to soothe and heal the damaged muscles.
• Rest is a necessary step to speedy healing. If your muscles and joints have been overused, give them a chance to heal by being easy on them. Complete bed rest is seldom recommended, although it depends on the severity of the injury.
• If the symptoms continue after 48 hours with no improvement, contact your physician or chiropractor. An evaluation may be necessary to determine if this is a muscle injury or a disc/joint problem.

You have all spring to make your yard look better than your neighbor’s yard! Take your time and don’t overdo it.

Dr. Cathy