Holiday stress raises health risks, chiropractors warn When cooking or standing for an extended period of time, elevate one foot with a foot rest or stacked book, about six inches from the floor. This relieves tired back and leg muscles and helps prevent posture habits that lead to abnormal spines. With the holiday season in full swing, it is important to your good health to take a few simple steps to reduce the stress and strain of this busy time. Take time to slow down, recognize the need to have a little more patience, plan ahead with the thought of reducing stress of last minute efforts. Make a special point during the holiday season to express your thoughts and feelings to your friends and loved ones. You can start by taking a little extra care of yourself and your family at the dinner table. Have you ever filled yourself with great holiday food and pushed away from the table in agony? This may be the beginning of an unhealthy scenario that you can avoid this holiday season, according to the International Chiropractors Association (ICA). “A bulging stomach can put pressure on your body’s support systems, including your spine and spinal nerves,” advises Barbara Ladagona, a local chiropractor. “Every extra pound in the abdominal region could put ten pounds more stress on the lower back. This stress can last a short time, such as just after a heavy meal or lifting a package improperly. It may also become chronic, as heavy eating during the holiday may lead to weight gain and carrying extra pounds can put added strain on the supporting structures of the spine and nervous system.” Additional weight can force the pelvis and torso to shift and cause spinal misalignments (known as subluxations) and malfunction in the entire body. Ladagona suggests eating in moderation and taking 15-20 minute walks after a big meal to ease discomfort and burn a few calories. Fitness research findings indicate you can burn up to 100 calories during a 30 minute walk. The ICA has prepared a list of health tips to help protect your health over the holidays. •Lift packages, firewood, your frozen holiday turkey and other heavy items with your legs, not your back. When lifting, hold objects close to your body, rather than flexing forward, maintain a slight arch in your lower back and bend at the knees before standing with the object. That way the lifting is done primarily with the strong muscles of the legs supporting the load. Don’t wait until you are hurting to see your doctor of chiropractic. Chiropractic adjustments can keep you at your peak and help you get extra enjoyment during the holiday season. •When cooking or standing for an extended period of time, elevate one foot with a foot rest or stacked book, about six inches from the floor. Alternately elevating each foot relieves tired back and leg muscles and helps prevent back posture habits that lead to abnormal spines. •When traveling by car or plane, place a pillow or folded towel behind the small of the back to help maintain the arch in your lower back and support the rest of the body properly. This relieves the discs and joint structures of the spine from unnecessary pressure. •In addition to fastening your seatbelt for car trips, adjust the headrest to align with your head and neck in the unfortunate event of a sudden stop. •Get enough rest. Many health problems that occur with the holidays simply due to fatigue. By simply getting enough rest you can help prevent structural strain, emotional and cognitive imbalance and general health problems. For further information on health and chiropractic, visit the ICA’s Web site and www.chiropractic.org or visit Barbara Ladagona, TLC family practice, 1200 Route 9 South, Howell, call 732-409-3445 or visit www.tlcfamilychiropractic.com.