Dear Steve,

DID YOU KNOW that people who mainly sit while on the job increase their risk of dying of cardiovascular disease by more than one third compared with peers who largely don't sit at work, according to new research from JAMA Network Open? 

We talk to you all the time about not being too sedentary. Get up and move every 30 minutes or so. Keep the joints and muscles engaged. Now you have even more impetus to do it because the researchers found that daily breaks from sitting and leisure-time activity can help mitigate the serious risks associated with prolonged occupational sitting. Moreover, you would need to perform 30-45 minutes per day of sweat-inducing physical activity to counteract the negative effects of sitting all day at work!

• WC Feature* Physical Activity Update
• The Right Amount of Strength Training
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• Case Report

Steve: I've seen much more data in the last few years showing that 60 minutes or less per week of weight training is great for mortality risk prevention, but more than 60 minutes per week of weight training and the risk of mortality starts to go up. This does not apply to those participating in competitive athletics. The following research snippets are directed at those who exercise for their wellbeing.

A review from Missouri Medicine concluded that, above 60 minutes per week, strength training begins to backfire. Above 130 minutes per week, your life expectancy becomes the same as if you were sedentary.

A review from the British Journal of Sports Medicine found a J-shaped association between strength training and all-cause mortality, with a maximum risk reduction of 10 to 20% being observed at a dose of 30 to 60 minutes per week. After 60 minutes, the benefits started to diminish, and above 140 minutes per week, it was associated with an increased risk of all-cause mortality.

A review in the American Journal of Preventive Medicine found a relationship between resistance training and all-cause mortality. A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training. Beyond that, the reduction in mortality risk diminished.

Strength training two or three times per week is all you need to keep your muscle base and protect your bones. Short spurts of rigorous aerobic exercise are fine. But most of the benefits come from moderate exercise such as brisk walking. Moderate exercise is to the point where you're slightly winded but can still carry on a conversation.

The right amount of strength exercise combined with aerobic exercise can lower all-cause mortality by 40%, according to a study from European Heart Journal. The key is not to do too little or too much :)

A client recently came in in advance of her daughter's wisdom teeth removal, a rite of passage for most teenagers. The client knew her daughter would be prescribed antibiotics and wanted to stock up on probiotics and other anti-inflammatory supplements.

Our client asked Steve if he had any additional recommendations and he shared the Nutritional Concepts wisdom teeth extraction protocol. In addition to what the client already knew to have on hand (Acute Care, Quercetin, Bromelain and more...), she added all of the suggested items from the recommended list (some of which includes our protein powders - easy to add into a smoothie).

A few days later, the client reported back that the surgery was a success and her daughter had virtually no pain (only took Tylenol twice on the day of the surgery; no pain medications thereafter), a tiny bit of swelling that lasted about a day and no bruising. After two days, she was eating normally.

Compared to this teenager's two older siblings who needlessly suffered for days following their extractions (unfortunately the mother was not a client then), this surgery was a walk in the park!

It's worth mentioning that this teen had three out of four wisdom teeth impacted.

Whenever you have an upcoming surgery or medical procedure, let us know how we can best help you prepare so your recovery can be as quick, painless and easy as possible.

Did you have a great experience working with us? Please let others know by leaving a review here.

Disclaimer: Case reports are not intended for self-healing. Case reports are for references purposes only and should be discussed with your health professional.

A college student came to me during his winter break with the complaint that his left shoulder got stuck each time he did a bench press. He worked out 5 times a week and the stiffness in his shoulder was effecting him. 

I assessed his overall posture and noticed that his right hip and pelvis were twisted forward. This prompted me to do a specific technique called Spinal Touch Treatment. This allows me to gently hold the hip that is forward as a way to help untwist the body. The other hand strategically works its way up the spine, into the neck and shoulders to retrain all of the compensation patterns. 

Being on college break, this allowed me to work with him often. He quickly began to notice improvement and soon the left shoulder was no longer getting stuck during his workouts. I let him know to come back during his next break to keep it that way. 

It’s amazing what the body can do when there is a healthier connection within the nervous system. That’s why it’s important for adults and children to be checked regularly for spinal misalignments, which can cause a multitude of health symptoms. What health condition are you ready to let Chiropractic care help you with?

Dr. Liselotte Schuster is a Holistic Family Chiropractor and has been in practice since 1989. She tailors each visit by using a variety of techniques that she feels are most effective. She loves seeing children and adults reach their full potential, trusting in the healing powers of their body. Dr. Schuster is in the same office as Bonnie & Steve Minsky as they have been in practice together for 33 years. She can be reached at (847)509-9067 or drliloschuster@sbcglobal.net

Bonnie, Steve, Liselotte, Lori, Sharron, Cindy, Diana, Ileana, and Carolyn