10 Tips To A Happy and Healthy Holiday

Some of you may still be recovering from your Halloween “Candy Coma” just in time for the Thanksgiving turkey binge.  The Holiday season is definitely upon us, and with this time of year comes the temptation to, overeat, overspend, and under exercise. I want to encourage you to avoid the pitfalls of the Holidays by making better decisions for your wallet, your waistline, and your family.  You can make the most of the Holidays and it all starts with a good game plan.  Follow my 10 Tips to a Happier and Healthier Holiday.  

1. Avoid Surprises by coming up with a game plan
   • The Holidays can be a very stressful time of year with all of the expectations that come along with it.  Which family are you going to spend time with?  What presents are you going to get?  Which parties are you going to attend?  What foods are you going to make?  If you don’t have a game plan, then you can get overwhelmed very easily.  Start planning out your Thanksgiving and Christmas Holiday weeks in advance so that there won’t be any stressful surprises at the last minute.
2. Make a budget
   • The #1 problem in marriages and relationships is money, and what you do with your money during the Holidays can have a ripple effect on your budget for the rest of the year.  Sit down and be realistic about what you can and can’t afford this year.  Can you afford the ski trip or the expensive Christmas presents?  Be honest with yourself.  Don’t buy presents for everyone if you can’t afford it.  I promise you that your Aunt June will be just fine if she doesn’t get a Christmas sweater this year.
3. Focus on Fun, not Food
   • Most holidays are associated with certain foods. Christmas at your house might not be the same without your aunt’s green been casserole, but that doesn’t mean food has to be the main focus. Instead, throw yourself into the other rituals a holiday brings, whether it’s caroling or tree trimming. 
4. Have a Tech-free Holiday
   • We have all been out to dinner and seen the family that is engaged in their electronics and not each other.  Don’t let that be you this Holiday season.  Put down the phones and turn off the electronics and focus on creating new memories with your friends and family.  You can Facebook about it later.   
5. The Best Offense is a Good Defense
   • Everyone’s overly busy during the holidays, and most of us want to spend our time shopping, decorating, or seeing friends and family, which leaves less time to cook healthy meals. Take defensive action several weeks ahead of time by cooking meals intended specifically for the freezer. You’ll be thankful later when you can pop one of the meals into the oven or microwave and turn your attention instead to writing out holiday cards with a personal message in each.
6. Portion Control
   • Everyone has their favorite dish during the Holidays.  Ever since I was a little boy my favorite thing has always been my grandmother’s homemade pumpkin chiffon pie.  You can still enjoy your favorite foods, just practice portion control.  One helpful tip is to use a smaller plate so you don’t load up as much food.
7. Moderation
   • When it comes time to enjoy some cocktails at the office Christmas party, try to practice moderation and limit yourself to how many drinks you have.  You will spare yourself some empty calories and possibly some embarrassment in front of your coworkers.  
8. Turkey Trot
   • This year start a new Holiday tradition that involves exercise.  Sign up for a 5K race or some other type of exercise event.  This way you have something to train for and you will be less tempted to eat that extra slice of pie and more inclined to hit the gym.
9. Schedule Some Me Time 
   • We all know how stressful the Holidays can become, that is why it is important to schedule some down time to allow yourself to unwind.  Exercise is one way to do this, but you may also want to consider getting a massage, reading a good book, or watching your favorite Christmas movie.  Whatever it is that you like to do on your down time, make it a priority so you don’t get burned out this Holiday season. 
10. It’s better to Give than Receive
    • Studies show that people who give their time and money to charity live longer and happier lives.  The Holiday season is the perfect time of year to give back to the community and the less fortunate.  This year start a new tradition with your family and help out at your charity of choice.  After all, it is better to give than receive. 

Concussions, The Silent Epidemic In Sports

  It's another Friday night under the lights, and just like every other high school football team in America, the Tipton Cardinals are trying to win another game.  But this game was special, it's the first round of the Missouri state playoffs.  It's a chilly Halloween night as Chad Stover, a 16 year-old defensive back, leads the Tipton Cardinals on the field to stop their opponent.  In the third quarter Tipton is trailing Sacred Heart 27-18.  Sacred Heart has the ball and is looking to score again.  The ball is snapped and the running back takes the hand-off.  Chad Stover zeros in on the running back and goes in for the tackle.  As Chad collides with the running back, his head violently strikes the running backs thigh.  That was the last tackle that Chad Stover would ever make.  

     Chad managed to make it to the sidelines, but something wasn't right.  Twice his coach asked if he was okay.  Chad said he was and went back into the game.  In the huddle he told his teammates, "Somethings wrong."  Chad's legs went weak and he collapsed on the field.  His parents watched in horror from the bleachers.  In the state of Missouri, or any of the 50 states for that matter, it is not required by law for an ambulance to be present at a high school football game.  911 was called, and shortly arrived to tend to Chad.  He was placed on a stretcher and life-flighted to near-by Columbia University Hospital.  Chad had sustained a severe traumatic brain injury (TBI) comparable to a motor vehicle collision.  He would remain on life support for two weeks until he passed on November 12, 2013 with his family by his side.

     Head injuries in sports has become a serious topic of discussion in recent years.  In a court filing made public on September 12 the NFL estimates that nearly one-third of former players will develop dementia, Alzheimer's disease or other neurological  disorders like Parkinson's and ALS.  These statistics are a stark contrast to the NFL's position for years that there was no risk of neurological disorders after a career of taking blows to the head.  

     

     A recent study published by the Journal of the American Medical Association followed 25 college football players with no formal concussion history and found that the players had significantly less than normal volume in the hippocampus, the region of the brain that is in charge of memory.  In another study conducted by the University of Rochester, researchers found a significant decrease in white matter in the brains of college football players who were relatively concussion free.  

     If you think that just college and NFL players are at risk of head injuries because they have more violent collisions, then think again.  Children are at much greater risk of sustaining head injuries then adults because their brains are still developing.  Virgina Tech's biomedical-engineering department tracked 19 boys ages 7 and 8 during the 2011 and 2012 seasons.  The researchers counted 3,061 blows to the heads of the boys, 60% of which occurred in practice.  None of the boys sustained a concussion, but the hits were violent nonetheless.  11 of the hits registered a g-force of 80 or greater, which is what you would see in a motor vehicle collision.

     In light of the shocking research that has been released, many parents are thinking twice before letting their sons or daughters play collision sports.  From 2007 to 2013, tackle football participation has fallen 26.5% among U.S. kids ages 6 to 12, according to the Sports & Fitness Industry Association.  

What is a Concussion?

     So what is a concussion?  A concussion occurs when their is trauma to the head, neck, or body that results in damage to the brain.  When the body sustains a violent blow, the brain is shaken inside the cranium.  The brain has billions of nerve cells and some of them may be injured or even broken when the head or body takes a hit.  

Signs and Symptoms of a Concussion

     It is important for everyone to know and understand the signs and symptoms of a concussion, including the athlete, the coaches, and the parents.  Here are some of the signs and symptoms of a concussion.

Loss of consciousness	Seizure or convulsion	Balance problems	Nausea or vomiting	Drowsiness
More Emotional	Irritability	Sadness	Fatigue or low energy	Nervous or anxious
"Don't feel right"	difficulty remembering	headache	Dizziness	Confusion
Feeling Slowed down	"Pressure in head"	Blurred vision	Sensitivity to light	Amnesia

Concussion Treatment 

     Whenever a concussion is suspected in an individual it is important to have a trained provider perform a thorough orthopedic and neurological exam of the head and neck to determine the extend of the injury.  The best treatment for a concussion is physical and cognitive rest.  This means no physical or mental exertion until the signs and symptoms of the concussion have subsided.  The individual should slowly return to their normal activities as their symptoms decrease, but if their symptoms worsen they should return to their previous level of activity where they had no symptoms.

Return to Play Protocol

1. Rest until signs and symptoms go away.  
   • Must remain symptom free at each step.
   • Minimum of 1 day at each step.
2. Light aerobic activity
3. Sports specific activity and training 
4. Non-contact training drills
5. Full contact training drills
6. Competition

7 Tips to Concussion Prevention

     It is important to understand that as long as you or your child are involved in a contact sport, you are at risk of getting a concussion.  No helmet or piece of equipment can fully prevent a concussion, but there are some steps that you can follow to reduce the risk of a concussion.

1. Educating the athletes, coaches and parents on the signs and symptoms of a concussion.
2. Base-line concussion testing of all athletes in the pre-season.
3. Proper training and technique on how to tackle and take a hit.
4. Proper equipment.
5. Stricter rules that punish unnecessary roughness. 
6. Proper strength training, especially of the neck.
7. When in doubt, hold them out.

     

     We live in a dangerous world.  Whether we are walking down the street, driving down the road, or playing a contact sport, there will always be inherent risk.  Hopefully as doctors and scientist continue to do research and learn more about concussions, we will be able to find a middle ground of preventing concussions and enjoying some of our favorite sports.  Until that time, educate yourself on concussions, play safe, and when in doubt, sit them out.  

1. Gregory, Sean. "The Tragic Risks Of An American Obsession."  Time. September 2014: 32-39. Print

Heat Illness Prevention

Here in Florida, we know a thing or two about hot weather.  It's early July, and the summer heat is in full swing.  Heat illness is a serious condition that can affect any individual, especially athletes who are training out in the heat.  If you are a coach or athlete, please familiarize yourself with the dangers of heat illness.


What is Heat Illness?
Heat illnesses occur when someone is exposed to extreme temperatures and the body is unable to cool itself off.  There are several factors that can lead to heat illness:

• Exercise duration
• Fitness level
• Humidity
• Age
• Being overweight
• Hydration

There are four (4) classifications of heat illness.

1. Heat rash
2. Heat cramps
3. Heat exhaustion
4. Heat stroke

Signs of Heat Illness
The signs and symptoms of heat illness vary in severity, but can escalate very rapidly and quickly become life threatening.


Heat Rash is a skin irritation caused by excessive sweating and is the least serious heat illness.


Heat Cramps are painful muscle spasms, usually in the calves or leg muscles, caused by depleted electrolytes from excessive sweating.  Many athletes have experienced heat cramps at some point in their career and know how it can quickly limit their performance. 


Heat Exhaustion is not life threatening, but can quickly escalate into heat stroke, which is deadly, if not treated. 

• Excessive sweating
• Weakness
• Cold, pale, clammy skin
• Fast, weak pulse
• Nausea or vomiting
• Fainting

Heat stroke should be considered a life threatening condition, and medical attention should be sought immediately.

• Body temperature above 103 degrees (F)
• Hot, red, dry or moist skin
• Rapid and strong pulse
• Possible unconsciousness.

Heat Illness Prevention
The key to preventing heat illness is to educate yourself on the signs, and know how to respond accordingly.  It is also important to understand that a mild heat illness can quickly become a life threatening situation.


If someone is exhibiting the signs of heat exhaustion, follow these steps.

• Move to a cooler location, in the shade or indoors.
• Lie down and loosen clothing.
• Apply cool, wet towels to your skin.
• Sip water
• If you have vomited and symptoms continue, seek medical attention.

If someone is showing signs of heat stroke, follow these steps.

• Call 911 immediately.
• Move to a cool, shaded location.
• Reduce the body temperature with cool, wet towels or a bath.
• DO NOT GIVE FLUIDS.

It is important to understand that if you are exercising outside in the heat, you can become dehydrated and develop a heat illness faster.  Follow these steps when exercising outside in the heat.

• Exercise in the morning or late afternoon when the temperature is cooler.
• Pace your workout allowing for plenty of warm-up and cool down time.
• Wear loose, light clothing.
• Avoid eating heavy meals prior to exercising outside.
• Drink plenty of fluids before, during and after exercising outside.
• Monitor yourself for signs of heat illness.  If you begin to develop signs of heat illness, seek medical attention.

Thank you for taking the time to read my blog.  Please take a minute to visit my social media sites.


Website
www.burnettchiropractic.com

Facebook

https://www.facebook.com/pages/Brian-Burnett-Chiropractic/274342789270721

Google+

https://plus.google.com/u/0/b/112105892609109025953/112105892609109025953/about

Twitter
Burnett Chiropractic @BurnettChiro

LinkedIn

http://www.linkedin.com/pub/brian-burnett-d-c-m-s/46/844/54a




Thanks for reading.  If you would like to learn more about other services that I offer, please contact the office.


In Health,

Brian C. Burnett, D.C., M.S.
Chiropractic Physician
Brian Burnett Chiropractic, PL
1108 Hays St. Tallahassee, FL
O: 850-222-5362