If you have a headache, you're not alone. Nine out of ten Americans suffer
from headaches. Some are occasional, some frequent, some are dull and throbbing,
and some cause debilitating pain and nausea.

What do you do when you suffer from a pounding headache? Do you grit your
teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There
is a better alternative.

Research shows that spinal manipulation - the primary form of care provided
by doctors of chiropractic - may be an effective treatment option for tension
headaches and headaches that originate in the neck.

A report released in 2001 by researchers at the Duke University Evidence-Based
Practice Center in Durham, NC, found that spinal manipulation resulted
in almost immediate improvement for those headaches that originate in the
neck, and had significantly fewer side effects and longer-lasting relief
of tension-type headache than a commonly prescribed medication.

Also, a 1995 study in the Journal of Manipulative and Physiological
Therapeutics found that spinal manipulative therapy is an effective
treatment for tension headaches and that those who ceased chiropractic
treatment after four weeks experienced a sustained therapeutic benefit
in contrast with those patients who received a commonly prescribed medication.

Headache Triggers

But to get to the bottom of the problem, you first need to find out what
is causing your pain. Headaches have many causes, or "triggers." These
may include foods, environmental stimuli (noises, lights, stress, etc.)
and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.).
About 5 percent of all headaches are warning signals caused by physical
problems.

Ninety-five percent of headaches are primary headaches, such as tension,
migraine, or cluster headaches. These types of headaches are not caused
by disease. The headache itself is the primary concern.

What Can You Do?

• If you spend a large amount of time in one fixed position, such as in
  front of a computer, on a sewing machine, typing or reading, take a break
  and stretch every 30 minutes to one hour. The stretches should take your
  head and neck through a comfortable range of motion.
• Low-impact exercise may help relieve the pain associated with primary
  headaches. However, if you are prone to dull, throbbing headaches, avoid
  heavy exercise. Engage in such activities as walking and low-impact aerobics.
• Avoid teeth clenching. The upper teeth should never touch the lowers,
  except when swallowing. This results in stress at the temporomandibular
  joints (TMJ) - the two joints that connect your jaw to your skull - leading
  to TMJ irritation and a form of tension headaches.
• Drink at least eight 8-ounce glasses of water a day to help avoid dehydration,
  which can lead to headaches.

In addition, the ACA and its Council on Nutrition suggest you avoid the
following food "triggers":

• Avoid caffeine. Foods such as chocolate, coffee, sodas and cocoa contain
  high levels of the stimulant.
• Avoid foods with a high salt or sugar content. These foods may cause migraines,
  resulting in sensitivity to light, noise, or abrupt movements.
• Avoid drinking alcoholic beverages. These drinks can dehydrate you and
  cause headache pain.
• Other headache sufferers may want to avoid not only caffeine, but also
  high-protein foods, dairy products, red meat and salty foods.

What Can a Doctor of Chiropractic Do?

Chiropractors may do one or more of the following if you suffer from a
primary headache:

• Perform spinal manipulation or chiropractic adjustments to improve spinal
  function and alleviate the stress on your system.
• Provide nutritional advice, recommending a change in diet and perhaps
  the addition of B complex vitamins.
• Offer advice on posture, ergonomics (work postures), exercises and relaxation
  techniques. This advice should help to relieve the recurring joint irritation
  and tension in the muscles of the neck and upper back.

Doctors of chiropractic undergo extensive training to help their patients
in many ways - not just back pain.

If your headache is symptomatic of a health problem that needs the care
of another discipline, your doctor of chiropractic will refer you to an
appropriate specialist.

Who hasn't had neck pain at one time or another? What's more, many of us have experienced on-going neck troubles at some point during our lives. Looking at human anatomy, it's no wonder pain strikes us so often in this vulnerable area. While the neck structure gives us an amazing range of movement with which to see our environment, it also leaves us prone to injury of the muscles, ligaments, tendons and joints. But by making regular visits to the chiropractor, paying attention to posture and doing regular stretching and strengthening exercises, our necks can be pain-free.

Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:

• Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
• Do not read hunched over a desk or table. Prop reading material at eye level.
• If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
• Don't crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
• Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.

Neck pain that won't go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis). If you experience neck pain that doesn't abate within 24 hours, seek the advice of your chiropractor for diagnosis and treatment.

It’s
hard to turn on the television or listen to the radio without hearing about
the dangers of an impending pandemic of the Avian Flu (often called the ‘bird
flu’). Day after day, the media interview expert after expert who
claim that the bird flu is going to cause massive world-wide illness and
death. Fortunately, the ‘bird flu pandemic’ is more of a monster
in the media than it is in real life.

While it
is true that the 1918 influenza pandemic, which led to the deaths of millions
of people, was also a bird flu, there are some things to think about before
you spend your money to build a quarantine chamber in your home or purchase
a biological contamination suit off of eBay:

• The
  bird flu is not new. It has been around as long as birds have. There
  have only been a couple times in recorded history when a mutation in
  the virus allowed the bird flu to infect humans. In virtually all incidences
  when human infection did occur, only a few people ever became sick.
• To date,
  there have been only a tiny handful of cases of human bird flu world-wide,
  and almost all of them in under-developed countries where sanitation
  and public health standards are minimal, at best. Even if a hundred thousand
  people world-wide were to become infected with the bird flu and a third
  of them were to die, that would still be far fewer than the number of
  people who are hospitalized or die from adverse drug reactions each year.
• Even
  in the very unlikely event that the bird flu came to a neighborhood near
  you, your chances of becoming infected would be very small as long as
  your immune system was healthy and you took some simple precautions,
  such as washing your hands throughout the day.

Research
has shown that chiropractic care boosts the function of the immune system
and helps the body ward off disease. The key to avoiding diseases like
the bird flu is to keep your immune system strong through a healthy diet
and regular chiropractic care.

So, it's a New Year, which traditionally means it's time for a fresh start.
This year, why not make a resolution to improve your health? It's time
to start the self-improvement plans we've been putting off for so long.
Following these ten tips will increase your chances of living longer and
more fully, and greatly reduce your risk of developing many chronic and
infectious diseases.

1. QUIT SMOKING/CHEWING.

Everyone knows that smoking is the leading cause of lung cancer. However,
smoking not only increases the risk of not only lung cancer, but also adult
leukemia, pancreatic cancer, hearing loss, rheumatoid arthritis, cataracts,
cervical cancers, infertility, heart disease, diabetes, and several other
disorders. Chewing tobacco can cause oral cancers and dental loss.

2. DRINK IN MODERATION . . . OR NOT AT ALL.

Evidence is mixed as to whether it is better to drink small amounts of
alcohol or abstain completely. But more than moderate intake is associated
with liver and heart disease, cancers, pancreatitis, alcohol-related birth
defects, interpersonal problems and driving accidents.

3. MAINTAIN A HEALTHY WEIGHT.

According to the NIH, obesity is associated with hypertension, lipid disorders,
type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis,
sleep apnea and respiratory problems, and certain cancers. Low body weight
can predispose to osteoporosis.

4. IMPROVE YOUR DIET.

Most Americans eat too few fruits and vegetables and too much fat and
salt. Try slowly changing to a organic/whole food diet that includes more
fruits and vegetables. The DASH diet, which emphasizes fruits and vegetables,
low-fat meats and dairy and whole grains, has been shown to reduce high
blood pressure. When combined with a reduction in salt intake, the results
were even more dramatic.

5. EXERCISE.

Lack of regular exercise increases the risk of dying prematurely and developing
several chronic illnesses. Yet, statistics reveal that more than 60 percent
of American adults are not regularly active, and 25 percent of the adult
population is not active at all. Exercising moderately daily (like walking
more) and/or exercising more intensively 3-4 times a week has been proven
to reduce these risks.

6. SET REALISTIC BUDGET AND GOALS.

Keep monthly records of your spending and living expenses so you'll spot
places where you can save. Do you want to own a home? Save for retirement?
Start a college fund for your kids? Write down your goals and create a
plan to achieve them. Living within your means can reduce financial stress,
especially after the holiday season.

7. CONTROL BLOOD PRESSURE AND CHOLESTEROL.

Cardiovascular disease is the number one killer of both men and women
in the United States. Know what your blood pressure and cholesterol numbers
are and keep them under control, by following the above suggestions and
by taking medications if prescribed.

8. PERFORM RECOMMENDED MONTHLY SCREENINGS.

Ladies, this means performing monthly breast self exams. Gentlemen, perform
monthly testicular exams. Both exams have been shown to uncover early cancers.
Cancers are more curable when discovered early.

9. GET A GRIP ON STRESS.

Chronic stress is known to reduce immune response. Practice stress management
techniques, get enough sleep . . . and remember to laugh a little. Conversely,
while not conclusively proven, laughter seems to stimulate the immune system.
It also appears to release endorphins, reducing pain. It's free, easy,
and fun!

10. CONNECT WITH PEOPLE.

The more relationships and love in your life, the healthier, happier and
longer you will live.

Ever since 1984, the year soccer passed baseball as the most popular team
sport in the United States, participation in this sport has skyrocketed.
With increasing numbers of children running and kicking their way down
soccer fields across America, doctors of chiropractic are urging parents
to take a step back and learn how to protect their children from the potential
injuries this popular sport can cause.

Although soccer can be a great overall sport for children, some youngsters
are enduring mild to severe head traumas, neck injuries, damage to the
cervical spine, headache, neck pain, dizziness, irritability, and insomnia
as a result of their participation, according to the September 2000 issue
of the Journal of the American Chiropractic Association (JACA). Each year,
in fact, youths under age 15 suffer more than 227,100 soccer-related injuries,
according to recent reports.

Heading the Ball: A Risk for Children

"People have this misconception that soccer has no risk," says Scott Bautch,
DC, past president of the American Chiropractic Association's (ACA) Council
on Occupational Health, who has five children playing soccer. "I think
soccer is too aggressive too early, which is leading to potential problems.
It's not as though we can fix brain damage later on in these kids' lives." Soccer
requires three basic skills - kicking (striking the ball with the feet),
trapping (similar to catching the ball, only using different parts of the
body), and heading the ball, (the deliberate use of the head to redirect
the ball). It's that last one - heading - that stirs concern and controversy
over possible permanent damage.

Philip Santiago, DC, who was an All-American soccer player in college
and a professional player for five years, says that heading is safe only
when children are given "proper coaching in proper technique." Dr. Santiago
has also served for five years as head soccer coach at both New York Institute
of Technology and Montclair State University, and was the chiropractor
for the United States Olympic Team in 1992. Dr. Santiago's opinion on proper
technique is backed up in a study of elite soccer players at the 1993 Olympic
Festival. "While properly executed heading was not found to result in any
concussive episodes, 18 percent (18 of 102) of the concussions were a result
of heading," the study found.

Dr. Santiago would like to see youngsters hold off heading until age 10
or 11. Dr. Bautch prefers age 14 to 16, based on maturation and development
of the spine.

Helmets: Not A Complete Solution

Some school districts are now requiring helmets for young soccer players.
However, Dr. Bautch, who says helmets are "a positive," worries that helmets
don't protect the spine and don't make up for too-aggressive play. "They
are just a small piece that may give some protection," he explains. "I'd
hate to see kids wear helmets and have people think that the kids are safe
and that they don't have to teach safety and prevention. I would rather
see no heading without helmets in young kids, and let helmets be introduced
later."

Prevention and Treatment of Injuries

Parents should also encourage a broad spectrum of sports - like soccer,
skating and skiing, for example - to develop the whole body. Over-playing
and over-training are problems exacerbated by ambitious parents, peer pressure
and adult role models. Children need their rest time.

If an injury occurs, think RICE - rest, ice, compression, and elevation
of the injury - which is the recommended procedure. Keep the injury iced
until the swelling is down, applying ice no longer than a 20-minute session.
After 20 minutes, ice fatigues the blood vessels and causes a heat reaction
that actually increases swelling. Leave the ice off for about an hour and
reapply. Then, try to get the child to move the injured area as soon as
possible. If pain persists, consider taking your child to a chiropractor
or other health care professional.

Other Recommendations for Soccer Safety

Parents can help protect their children from soccer injuries. Many of
the participants at a recent Consumer Product Safety Commission roundtable
insisted that parents and coaches already have the tools at their disposal.
Among them are:

• teaching and use of proper heading technique
• use of smaller balls for younger players
• strict enforcement of rules
• padding of goal posts
• use of mouth guards
• improved medical coverage at games
• coaches educated in symptoms of brain injury
• proper nutrition, including plenty of water to keep muscles hydrated

In today's age of health and fitness, more and more kids are involved
in sporting activities. Although being part of a football, soccer or Little
League team is an important rite of passage for many kids, parents and
their children could be overlooking the importance of proper nutrition
and body conditioning needed for preventing injuries on and off the playing
field.

"The majority, if not all, sports are good, provided that the child prepares
appropriately," says Dr. Carl Heigl, president of the American Chiropractic
Association's Council on Sports Injuries and Physical Fitness. "Without
proper preparation, playing any sport can turn into a bad experience. There
are structural and physical developmental issues that need to be taken
into consideration before children undertake certain sports."

Highly competitive sports such as football, gymnastics and wrestling follow
rigorous training schedules that can be potentially dangerous to an adolescent
or teenager.

The best advice for parents who have young athletes in the family is to
help them prepare their bodies and to learn to protect themselves from
sports-related injuries before they happen.

"Proper warm up, stretching and weight-lifting exercises are essential
for kids involved in sports, but many kids learn improper stretching or
weight-lifting techniques, making them more susceptible to injury," says
Dr. Steve Horwitz. "Parents need to work with their kids and make sure
they receive the proper sports training."

"Young athletes should begin with a slow jog to warm up the legs and arms
and stretch all the major muscle groups," says Dr. Horwitz. "Kids involved
in football, baseball, gymnastics and swimming should develop a routine
that includes strengthening exercises for the abdomen, the low-back muscles,
arms and shoulders."

Proper nutrition and hydration are also extremely vital. "A student athlete
may need to drink eight to ten 8-ounce glasses of water for proper absorption.
Breakfast should be the most important meal of the day. Also, eating a
healthy meal before and after practice or a game allows for proper replenishment
and refuels the body," adds Dr. Horwitz.

Young athletes today often think they are invincible. The following tips
can help ensure your child does not miss a step when it comes to proper
fitness, stretching, training and rest that the body needs to engage in
sporting activities.

Encourage your child to:

• Wear the proper equipment. Certain contact sports, such
  as football and hockey, can be dangerous if the equipment is not properly
  fitted. Make sure all items of equipment— including helmets, pads,
  and shoes— fit your child or adolescent. Talk to your child's coach
  or trainer if the equipment is damaged.
• Eat healthy meals. Make sure your young athlete is eating
  a well-balanced diet and does not skip meals. Avoid high-fat foods, such
  as candy bars and fast food. At home, provide fruit rather than cookies,
  and vegetables rather than potato chips.
• Maintain a healthy weight. Certain sports, such as gymnastics,
  wrestling and figure skating, require your young athlete to follow strict
  dietary rules. Be sure your child does not feel pressured into being
  too thin and that he/she understands proper nutrition and caloric intake
  is needed for optimal performance and endurance.
• Drink water. Hydration is a key element to optimal fitness.
  Teenage athletes should drink at least eight 8-ounce glasses of water
  a day. Younger athletes should drink five to eight 8-ounce glasses of
  water.
• Drink milk. Make sure your child has enough calcium included
  in his/her diet. ACA recommends 1 percent or skim milk for children over
  2 years old rather than whole milk because of its high fat content. The
  calcium in milk is essential for healthy bones and reduces the risk of
  joint-and muscle- related injuries.
• Avoid sugar-loaded, caffeinated and carbonated drinks. Sports
  drinks are a good source of replenishment for those kids engaged in long-duration
  sports, such as track and field.
• Follow a warm-up routine. Be sure your child or his/her
  coach includes a warm-up and stretching session before every practice,
  game or meet. A slow jog, jumping rope and/or lifting small weights reduces
  the risk of torn or ripped muscles. Flexibility becomes a preventive
  key when pushing to score that extra goal or make that critical play.
• Take vitamins daily. A multi-vitamin and Vitamin C are
  good choices for the young athlete. Vitamin B and amino acids may help
  reduce the pain from contact sports. Thiamine can help promote healing.
  Also consider Vitamin A to strengthen scar tissue.
• Avoid trendy supplements. Kids under the age of 18 should
  avoid the use of performance-enhanced supplements, such as creatine.
  Instead, they should ask their coach or trainer to include weekly weight-training
  and body-conditioning sessions in their workout.
• Get plenty of rest. Eight hours of sleep is ideal for
  the young athlete. Lack of sleep and rest can catch up with the athlete
  and decrease performance. Sluggishness, irritability and loss of interest
  could indicate that your child is fatigued.

Looking your best might not always be the best thing for you. Today's
society is extremely fashion and style conscious. Unfortunately, clothing
designers and stylists aim to please by creating unique looks that might
not always be practical or even comfortable.

The look of the season shows runway models in high platform heels and
tight skirts or pants. Models have perfected the runway "walk," but the
popular looks and accessories are frequently impractical and could create
leg, back, and spine or neck problems. "Sometimes I see a woman walking
down the street with high heels and a two-ton bag, and I want to stop her
and make her aware of what she is doing to her body," said ACA national
spokesperson, Dr. Jerome McAndrews.

Women generally wear high heels to complement an outfit, not for comfort,
but some might not realize that these shoes can cause serious discomfort
in the feet and can also exacerbate back pain. High heels alter the balanced
position of a person's body. When a woman wears high heels, a new dynamic
equilibrium occurs. Dr. McAndrews compared the musculoskeletal system to
a mobile, hanging in dynamic equilibrium, each part balancing the other.
If one part becomes 'fixed,' the whole system will compensate with a movement
or restriction. Essentially, wearing high heels for any length of time
increases the normal forward curve of the back and causes the pelvis to
tip forward. This alters the normal configuration of the pelvis and spine
necessary for the body to maintain a center of gravity.

"The legs are the foundation of the musculoskeletal system, and a person
standing flat-footed or bare-footed would be completely balanced," said
Dr. McAndrews. "While standing, the hamstrings are taut and both parts
of the pelvis are stabilized so that the support is normal. By bringing
the heel up, you encourage the shortness of the hamstring muscles."

Women and men alike fall into the fashion trap. However, women, more than
men, tend to wear clothes that are too tight. Stylish tight tube skirts
and tight pants can be attractive, but are often too restrictive. Clothes
that are too tight throw a person off-balance, and simple everyday tasks
such as bending, sitting and walking become difficult. "Tight clothes restrict
a person from moving comfortably, resulting in poor posture and misalignment
of the spine," said Dr. McAndrews.

Another unhealthy fashion statement is the use of heavy purses, backpacks
and handbags. Women and men tend to carry too many items in one bag, or
briefcase, and are often not aware of the potential health risks associated
with toting an excessive amount of "stuff." Carrying a bag with detectable
weight-more than 10 percent of your body weight-can cause improper balance.
When hiked over one shoulder, it interferes with the natural movement of
the upper and lower body. "The person carrying the bag will hike one shoulder
to subconsciously guard against the weight, holding the other shoulder
immobile," said Dr. McAndrews. "This results in the unnatural counterbalance
movement of one shoulder and little control over the movements of the arms
and legs. Even worse, the spine curves toward the shoulder."

More and more people carry their credit cards, ATM cards and personal
identification in the back pocket of their pants. This might be a convenient
way of carrying the necessary items with you each day, but carrying your
wallet in the back pocket of your pants can cause discomfort. Dr. McAndrews
suggested men and women remove their wallets or other items before sitting
for long periods of time. "Sitting on your wallet or card holder for the
entire day will create a pocket in the muscle lying underneath the wallet,
and whether your pants are tight or loose-fitting, this can result in discomfort
or pain."

In today's society, it might be important to you to look fashionable,
but it is more important to choose clothes, shoes and bags that are comfortable
and that suit your style. By following and remembering these simple steps,
it is possible to look and feel your best.

• Choose comfortable shoes. If you must wear high heels, bring a pair of
  flat shoes along with you to change into should you become uncomfortable.
  If you walk to work, wear flat shoes and change into your more fashionable
  shoes when you arrive to alleviate any pain or discomfort.
• If the shoe is uncomfortable while standing, chances are it will not be
  any more comfortable while walking. The wrong shoe can affect the body's
  center of gravity.
• Choose supportive shoes. Designer spikes or non-supportive loafers may
  look nice but do not allow for easy, symmetrical walking.
• While sitting, whether or not you are wearing heels, it is important to
  take frequent stretch breaks to alleviate atrophy of the hamstring muscles.
• Avoid excessive wear of tight pants or clothing. If you prefer tighter
  clothes, choose styles that allow you to perform daily tasks with ease.
• Select a briefcase or purse with a wide adjustable strap. Ideally, the
  strap should be long enough to place over the head. This evenly distributes
  the bulk of the weight across the body.
• When carrying a bag, or briefcase, switch sides frequently to avoid placing
  the burden of the weight on one side of your body.
• Take the time to empty unnecessary items from your bag.
• Place all necessary items-such as wallets and cellular phones-in the front
  pockets of the bag. Stretching around to reach for your wallet can result
  in a pulled neck or back.
• If you are driving or sitting for long periods of time, remove your wallet
  or card holder from the back pocket of your pants.
• Think about your daily tasks. If your clothes affect your movements, consider
  outfits that fit your lifestyle.

Designers and stylists tend to
be more concerned about the way something looks rather than the way it
feels. Listen to your body. One of the most important aspects of being
in style and looking your best is to maintain healthy judgement. By following
simple suggestions, being fashionable can be comfortable.

Traveling can be rough on the body. Whether you are traveling alone on businessor on your way to a sunny resort with your family, long hours in a caror an airplane can leave you stressed, tired, stiff and sore.

"Prolonged sitting can wreak havoc on your body," says Dr. Scott Bautch, immediate past president of the American Chiropractic Association's (ACA) Council on Occupational Health. "Even if you travel in the most comfortable carrier opt to fly first class, certain pressures and forces from awkward positions can result in restricted blood flow. One of the biggest insults to your system from prolonged sitting is the buildup of pressure in the blood vessels in your lower legs. Contracting and relaxing the muscles helps the blood flow properly."

Dr. Bautch and the ACA suggest the following tips and advice to fight the pains and strains of travel before they occur.

Warm Up, Cool Down

Treat travel as an athletic event. Warm up before settling into a car or plane, and cool down once you reach your destination. Take a brisk walk to stretch your hamstring and calf muscles.

In the Car

• Adjustthe seat so you are as close to the steering wheel as comfortablypossible. Your knees should be slightly higher than your hips. Placefour fingers behind the back of your thigh closest to your knee. If youcannot easily slide your fingers in and out of that space, you need tore-adjust your seat.
• Considera back support. Using a support behind your back may reduce the risk oflow-back strain, pain or injury. The widest part of the support shouldbe between the bottom of your rib cage and your waistline.
• Exerciseyour legs while driving to reduce the risk of any swelling, fatigue ordiscomfort. Open your toes as wide as you can, and count to 10. Countto five while you tighten your calf muscles, then your thigh muscles,then your gluteal muscles. Roll your shoulders forward and back, makingsure to keep your hands on the steering wheel and your eyes on the road.
• Tominimize arm and hand tension while driving, hold the steering wheel atapproximately 3 o'clock and 7 o'clock, periodically switching to 10o'clock and 5 o'clock.
• Donot grip the steering wheel. Instead, tighten and loosen your grip toimprove hand circulation and decrease muscle fatigue in the arms,wrists and hands.
• Whilealways being careful to keep your eyes on the road, vary your focalpoint while driving to reduce the risk of eye fatigue and tensionheadaches.
• Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers and other drivers.

In an Airplane

• Standup straight and feel the normal "S" curve of your spine. Then userolled-up pillows or blankets to maintain that curve when you sit inyour seat. Tuck a pillow behind your back and just above the beltlineand lay another pillow across the gap between your neck and theheadrest. If the seat is hollowed from wear, use folded blankets toraise your buttocks a little.
• Checkall bags heavier than 5-10 percent of your body weight. Overheadlifting of any significant amount of weight should be avoided to reducethe risk of pain in the lower back or neck. While lifting your bags,stand right in front of the overhead compartment so the spine is notrotated. Do not lift your bags over your head, or turn or twist yourhead and neck in the process.
• Whenstowing belongings under the seat, do not force the object with anawkward motion using your legs, feet or arms. This may cause musclestrain or spasms in the upper thighs and lower back muscles. Instead,sit in your seat first, and using your hands and feet, gently guideyour bags under the seat directly in front of you.
• Whileseated, vary your position occasionally to improve circulation andavoid leg cramps. Massage legs and calves. Bring your legs in, and moveyour knees up and down. Prop your legs up on a book or a bag under yourseat.
• Do not sit directly under the air controls. The draft can increase tension in your neck and shoulder muscles.

Safe Travel For Children

• Always use a car seat in a car when traveling with children below the age of 4 and weighing less than 40 pounds.
• Askthe airline for their policy on child car seat safety. Car seats forinfants and toddlers provide added resistance to turbulent skies, andare safer than the lap of a parent in the event of an unfortunateaccident.
• Makesure the car seat is appropriate for the age and size of the child. Anewborn infant requires a different seat than a 3-year-old toddler.
• Carseats for infants should always face the rear. In this position, theforces and impact of a crash will be spread more evenly along the backand shoulders, providing more protection for the neck.
• Carseats should always be placed in the back seat of the car-ideally inthe center. This is especially important in cars equipped with airbags. If an air bag becomes deployed, the force could seriously injureor kill a child or infant placed in the front seat.
• Makesure the car seat is properly secured to the seat of the vehicle and isplaced at a 45-degree angle to support the head of the infant or child.

When snow, ice and frigid weather blast into town, watch out, says the
American Chiropractic Association (ACA). Winter recreational activities
and chores can pose problems for the outdoor enthusiast whose body is not
in condition. Winter sports like skating, skiing and sledding can cause
painful muscle spasms, strains or tears if you're not in shape. Even shoveling
snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks
and wearing the wrong kinds of clothing can all pose the potential for
spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm
clothing can intensify older joint problems and cause a great deal of pain.
As muscles and blood vessels contract to conserve the body's heat, the
blood supply to extremities is reduced. This lowers the functional capacity
of many muscles, particularly among the physically unfit. Preparation for
an outdoor winter activity, including conditioning the areas of the body
that are most vulnerable, can help avoid injury and costly health care
bills.

"Simply put, warming up is essential," says Olympic speedskating gold
and silver medallist Derek Parra. "In fact, when pressed for time, it's
better to shorten the length of your workout and keep a good warm-up than
to skip the warm-up and dive right into the workout. Skipping your warm-up
is the best way to get hurt." Parra, who took both the gold and silver
medals during the 2002 Winter Olympics in Salt Lake City, Utah, adds that, "You
can complete a good warm-up in 15-20 minutes. And believe me, it will make
your workout more pleasant and safe."

Derek Parra and the ACA suggest that you start with some light aerobic
activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow
these tips to help you fight back the winter weather:

• Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart,
  knees aligned over your feet. Slowly lower your buttocks as you bend
  your knees over your feet. Stand up straight again.
• Skating - do several lunges. Take a moderately advanced step with one
  foot. Let your back knee come down to the floor while keeping your shoulders
  in position over your hips. Repeat the process with your other foot.
• Sledding/tobogganing - do knee-to-chest stretches to fight compression
  injuries caused by repetitive bouncing over the snow. Either sitting
  or lying on your back, pull your knees to your chest and hold for up
  to 30 seconds.
• Don't forget cool-down stretching for all of these sports - At the bottom
  of the sledding hill, for instance, before trudging back up, do some
  more knees-to-chest stretches, or repetitive squatting movements to restore
  flexibility.

Shoveling snow can also wreak havoc on the musculoskeletal system. The
ACA suggests the following tips for exercise of the snow shoveling variety:

• If you must shovel snow, be careful. Listen to weather forecasts so you
  can rise early and have time to shovel before work.
• Layer clothing to keep your muscles warm and flexible.
• Shoveling can strain "de-conditioned" muscles between your shoulders,
  in your upper back, lower back, buttocks and legs. So, do some warm-up
  stretching before you grab that shovel.
• When you do shovel, push the snow straight ahead. Don't try to throw it.
  Walk it to the snow bank. Avoid sudden twisting and turning motions.
• Bend your knees to lift when shoveling. Let the muscles of your legs and
  arms do the work, not your back.
• Take frequent rest breaks to take the strain off your muscles. A fatigued
  body asks for injury.
• Stop if you feel chest pain, or get really tired or have shortness of
  breath. You may need immediate professional help.

After any of these activities, if you are sore, apply an ice bag to the
affected area for 20 minutes, then take it off for a couple of hours. Repeat
a couple of times each day over the next day or two.

The day after Thanksgiving is a milestone of sorts in America. It reminds
us of just how quickly the year has gone by— and how close we are
to the holiday season. This realization— coupled with the fabulous
sales at major department stores and malls everywhere— helps make
the day after Thanksgiving our biggest shopping day of the year. And until
we flip the calendar over to a new year, the chaos just doesn't let up.

"Our bodies have the capacity to do a little more than we normally do," says
Dr. Scott Bautch, past president of the American Chiropractic Association's
(ACA) Council on Occupational Health. "But our bodies do not adapt very
well to doing a lot more than we normally do. Since the added demands of
this season can stress the capacity of our bodies, we need to do everything
we can to help ourselves. Eat right, drink plenty of water, stretch, exercise
and take a few minutes to slow down and reflect on what the season is all
about."

So relax and enjoy the holidays! Dr. Bautch and the ACA encourage you
to consider the following tips to help keep you and your loved ones healthy,
happy and safe this season.

Treat Holiday Shopping As An Athletic Event

• Stay hydrated! Drink eight to ten 8-ounce glasses of water a day. (Coffee,
  tea, soft drinks and alcohol are diuretics/dehydrators. Don't substitute
  them for water.) On shopping days, you may need to drink even more water.
• Be sure to stretch before and after a long day of shopping. When you are
  stressed-out, 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. According to recent studies,
  60% of women report wearing shoes that are uncomfortable.
• Make sure the clothing you wear 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 to
  the affected area for 20 minutes, then take it off for a couple of hours.
  Repeat a couple of times each day over the next day or two.

"During the holiday season, we're running at absolute maximum capacity,
which can lead to stress and even depression," says Dr. Bautch. "Why do
so many people become depressed around the holidays? We need to stretch
and stay hydrated to increase our capacity, so we are not overwhelmed by
the activities of the season."

Plan Frequent Breaks Into 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 a break every
  20-30 minutes. If you work in a physically demanding job where you are
  accustomed to being on your feet most of the day, you may be able to
  get away with taking less frequent breaks.
• If possible, obtain a locker. Lockers can help cut down dramatically on
  how much you have to carry around. You can take a load off by scheduling
  trips to your locker into your breaks.
• If your mall or shopping center doesn't offer lockers, try to plan trips
  to your car. 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 keep drinking water.

"We actually need to eat better than normal during the holiday season," explains
Dr. Bautch. "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."

Shopping With Children

• If at all possible, DO NOT bring a child or children along on a holiday
  shopping trip. 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.

"Shopping with children is just a bad idea," says Dr. Bautch. "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. Take whatever steps necessary to not have to bring your child along."

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.

"When wrapping presents, it's a good idea to 'stretch the opposites,'" says
Dr. Bautch. "In other words, if you are leaning forward when wrapping your
gifts, stretch backward when you are done."